AUTHOR: Adam Spraker
For those who try to eat healthy regularly, being constantly bombarded by fast food and other unhealthy options must be hard. It’s so easy to grab that slice of pizza or a quick burger than pack a salad or choose something less tasty. So, what do these health freaks eat during a busy day? A group of health nuts gathered online to discuss what they eat daily to maintain their healthy lifestyle.
1. Ditch the Soda, Drink Water
A diet soda can be okay occasionally, as experts agree it can satisfy some hunger cravings. Still, regular soda is choked full of empty calories and high sugar. Water is your best friend on a healthy diet. It can cure hunger and keep you satiated longer. Save the empty calories for vegetables and high-protein foods like chicken and steak. Hydration, hydration, hydration. Say it again with me, folks, hydration.
2. Switch up the Booze
Alcohol is a giant waste of calories. Beers can easily have over 250 calories per glass, while most red wine can contain about 130-150. Sure, you might not make as many friends at the dive bar if you’re not dancing off the tequila shots, but you might feel better. Try switching up the sugar-filled mixers and heavy beers for a vodka soda. It is less filling, less calories, and you can still enjoy the evening.
3. Grilled Chicken
This might be obvious for a healthy diet, but it’s tried and true. Grilled chicken is low in calories and high in protein, meaning it will keep you fuller longer. Add wraps, salads, and sandwiches with grilled chicken to your diet to encourage weight loss. Pro tip: change up low-calorie sauces to avoid flavor fatigue.
4. Ground Turkey
Turkey is an excellent source of lean protein and can be a great substitute for ground beef. Switch up the burger patties with ground turkey to save some calories. Replace taco night with turkey tacos, and you will have a fun, low-calorie fiesta. You usually won’t tell the flavor difference, but you will notice it on the scale.
A great breakfast option for those looking to change their lifestyle. Most grocery-bought cereals are filled with added sugars that can be our enemy. Oatmeal is a great source of fiber. Add some fresh fruit for a delightful meal that energizes you to start your day.
6. Grilled Fish
Take your pick on the fish variety; most grilled fish will be full of essential fatty acids, amino acids, and lean protein. Most dietary experts recommend salmon, tilapia, halibut, or mahi mahi. Try them with your favorite marinades and spices for a delicious and nutritious meal.
7. Low-calorie Condiments
Look at the nutritional label of your favorite salad dressing or condiments. Oddly, they have snuck in those pesky sugars we try to avoid while dieting. One dietitian says, “Avoid sugar-rich sauces like ketchup or BBQ and switch to mustard-based sauces or hot sauce. Most of the time, they are zero calories and zero sugar.” More flavor less calories, is a win-win.
Yes, your mother was right. You need to eat your vegetables to keep your body healthy and happy. The best advice I have gotten is to pick your favorite veggies and stick to them. If you don’t like broccoli, avoid it and eat the veggies you enjoy. I hate green beans and peas, so I try incorporating asparagus and carrots into my meals. Find the ones you like and get creative in your meal preps.
9. Healthy Snacking
Snacking is the hardest part of my diet throughout the day. It’s okay to snack, but you need to choose your snacks wisely. My go-to is some carrot sticks and hummus or fresh fruit. These foods can satisfy hunger while keeping my caloric number where I need them to be. Sure, a bag of Doritos may look good, but I can save those calories later if needed.
10. Black Coffee
Starbucks and other coffee shops sell delicious drinks but watch out for those sugar-filled drinks. A lot of specialty drinks from coffee shops can have an excess of 500 calories per drink. That could be a quarter of your allotted calories in a day. Health experts urge those on diets to swap out the Frappacinos for black coffee with almond milk and zero sugar sweetener. Caffeine can cure a hunger craving and boost your metabolism instead of causing a sugar crash early in the day. Plus, coffee is so good on its own; don’t waste the flavor on anything else.
11. Portion Size
Experts agree that from time to time, it is perfectly fine to enjoy the so-called “junk food” that we love. In fact, it can be seen as healthy to ditch your diet for a meal that will satisfy a craving. The trick here is portion control. Eat two slices of pizza instead of four. Enjoy a juicy burger, but pair it with a side salad instead of fries. Moderation will allow you to enjoy a cheat meal without ruining your progress.