Top 5 Tips for Weight Loss by Kim
To kick off your healthy eating habitsWe all know that good nutrition is an important component of a balanced life, but we sometimes get lost as to what good nutrition is! The basics are easy, eat lots of fruit and vegetables, choose mostly healthy plant fats, don’t eat junk food, but that just doesn’t seem to be enough. This is because, although these are really important points, they are not the crux to healthy balanced eating.
4 Watch PortionsPortion control is such an important part of weight loss. Generally people eat far more than needed. Do you know when you have had enough to eat – and I don’t mean enough until you feel stuffed! Most people don’t know when to stop eating and only stop when their plates or the pots are empty! But this is often too much food. For the ladies, if you eat out the portion is double what you need, so start practicing leaving some food on the plate.
Top 5 Healthy Snacks by Cath
Why snack between meals?Snacking between meals help us get all the nutrients in that we need to stay healthy. It also helps one feel energized as snacking keeps our blood glucose (sugar) levels more stable throughout the day, especially if you find your energy level drops between meals. Snacking may also help to curb your feelings of hunger (cravings) between meals and therefore assists you to stop eating too much at mealtimes. Here are some ideas to get you to love healthy snack choices!
2 Lean protein = Good source of vitamin B12Including lean proteins as snacks are a good way to ensure you get enough vitamin B12, a water soluble vitamin, which plays important role in keeping your mind and body healthy. Lean proteins also keep you fuller. Good examples are: lean biltong, boiled egg, cottage cheese, hummus and fatty fish. Nuts are a good example of healthy fats. Most nuts contain a mix of both poly and monounsaturated fats. Nuts which are sources of omega-3 fatty acids are walnuts but any nut will do – just keep an eye on your portion size 🙂 Yoghurt contains both protein and carbohydrates (lactose) which is a SMART snacking option. The carbohydrate will give you energy and the protein will keep you fuller and help you maintain muscle health. Best of all, it is a source of calcium (we need 1000 mg of calcium per day) and a source of probiotics! Getting in your veggies is very important for optimal health as most vegetables are good sources of most of the nutrients essential for health such as: vitamin B1, vitamin B6, magnesium, manganese, iron, calcium and folic acid. Enjoy with a dip of sorts, such as: cottage cheese (with parsley or chives). Aim for at least 3-4 vegetable portions per day! The keys to healthy snacking are:
- Choose the foods you snack on wisely
- Watch the portion size of the food you eat
- Snack when you are hungry