simple Healthy Eating
5 simple Rules for healthy Eating
The Keto diet, Paleo diet, Atkins diet, vegetarian diet, Vegan diet…you get the point. There are so many diets out there so how are we supposed to know which one is right for us? Well, we have a solution for you and it is appropriately called the Me Diet. The Me Diet consists of all of the things you love with one caveat: it follows our 5 Simple Rules for Healthy Eating. All you need to do is follow these 5 simple and effective rules in order to create a “diet” that suits your palette and will lead to a happier and healthier lifestyle. So let’s check it out!
1. Diversity and Color
Have you ever head the saying “everything in moderation”? Well…it’s TRUE! If you have a scoop of ice cream one night, no big deal! It’s good for the soul. If you have steak one night, awesome! The problem only arises if you decide to have steak and ice cream on several nights of the week. Instead, try to limit intake of any one item to 3x per week (if it’s ice cream or sweets, aim for 2x per week). Offering a variety of proteins, vegetables, and carbohydrates to your meals will provide your body with all of the essential nutrients its needs to perform at its best. One simple way to double check your diversity is with the color on your plate. Try to include a minimum of 4 color into all of your meals. Here’s a hint, your veg portion is a great opportunity to provide color and diversity to your meal!
2. Portion control made easy
The portion size of your meal is absolutely crucial to stay within the recommended calorie intake limit for your lifestyle. Do you feel that counting calories helps you achieve your goals? Check out this awesome tool that determines the idea calorie limit based your specific situation. If calorie counting isn’t for you, here really cool and simple trick that can help you stay on track. The answer, upgrade to a SMALLER plate. Research has shown that plate size has increased 22% over the past 100 years. Not surprisingly with increased plate size came increased portion sizes. We are creatures of habit and naturally fill out entire plate with food. Our recommendation, men should aim for a 9-10 inch plate, THIS PLATE IS A GREAT EXAMPLE , and women should aim for a 9 inch plate, THIS PLATE IS A GREAT EXAMPLE. Don’t forget about the containers you go to work with. We recommend the 4 cup capacity like these ones offered by Pyrex.
Want to learn more, check out the video below!
3. Plate distrubtion
Now that you have a smaller plate to improve your portion control, the next question is how do we fill that plate? The general rule of thumb is to have 50% of your plate filled with vegetables, 25% with a carbohydrate (rice, pasta, potatoes…), and 25% with a protein (beans, steak, chicken, eggs…). These numbers will change slightly based on your goals, please refer to our articles about Nutrition 101 for Muscle Gain and Nutrition 101 for Weight Loss.
4. The 70/30 rule
We are humans, we are not perfect. This is why we like the 70/30 rule. 70% of the time you will eat healthy (by following these 5 rules) and 30% of the time you can eat whatever you would like! Dieting can be daunting, which is why we recommend “free” meals to satiate those deep dark cravings for an In-n-Out double double cheese burger animal style or Dairy Queen Oreo Blizzard! That means you can have up to 6 “free” meals. Help hint: opt for the smallest size, skip on the fries, get a water instead of a soda. All of the rest of your meals will be healthy and you are off to a great start towards a healthier life.
Let’s be real. Life is too short to be eating tasteless crap. There is a common misconception that healthy food does not taste good. News flash, it’s not TRUE! We have hand selected delicious and nutritious meal options that provide convenience and are easy to make. These options not only taste good, but also make you feel good. Check out our article on Healthy Alternatives that offers a kickstart on your HealthStyle journey. Let’s get started.
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