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Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

Meals to Lose Weight

The Healthy Way



Meals to Lose Weight

We may want to eat healthy, but after a long day of work, we’re too hungry to cook and hunger always wins. But with a little planning and a little knowledge, healthy meals to lose weight can be more than just a pipe dream. After all, there is no magical weight-loss solution, so eating healthy meals to lose weight are your best bet to a successful weight-loss.

Let’s start with breakfast.

Breakfast

Breakfast is the most important meal of the day, and for good reason. According to The National Weight Control Registry, breakfast is one of the key factors to long-term weight control. In fact, studies published in The American Journal of Clinical Nutrition show that people who skip breakfast tend to be heavier than those who eat a healthy morning meal.

Eating within the first hour after you wake up helps keep your energy level high throughout the morning and ensures that you don’t overeat during lunchtime.

 

To help you not skip breakfast, set your alarm back 15 minutes. I know 15 minutes sounds like an eternity in the morning, but you’re not going to benefit from an extra 15 minutes of sleep any way. You will, however, benefit from eating a healthy meal when you wake up.

 

Healthy breakfast meals to lose weight:

Two slices of whole-wheat toast with one tablespoon of peanut butter or apple butter (apple puree that tastes great but does not contain any actual butter and has very little fat) and one medium apple.

½ cup of granola or high-fiber cereal (which will keep you feeling full) mixed into 1 cup of fat-free fruit yogurt.

Breakfast foods you should avoid: buttered toast, muffins, danishes and donuts.

Lunch

Lunch is usually the meal we forget about it, but lunch is almost as important as breakfast—if you want to maintain your energy levels throughout the day and avoid unhealthy snack cravings.

First off, don’t eat out. You never know what’s in your food unless you make it yourself so try bringing your lunch to work as much as possible.

Here’s some healthy lunch meals you can try.

Healthy lunch meals to lose weight:

Turkey wrap: one whole-wheat tortilla, one teaspoon of light mayonnaise, 2 -3 thin slices of deli turkey, ½ cup of shredded lettuce, two slices of tomato, one tablespoon of shredded cheese and salt and pepper to taste.

Grilled chicken salad: two cups of romaine lettuce, three ounces of grilled and seasoned chicken, two tablespoons of green or red peppers, three wedges of tomato, six slices of cucumber, four baby corns and two tablespoons of low-fat dressing of your choice (but go easy on the dressing).

Lunch items to avoid: Caesar salad (fatty dressing), breaded or battered chicken and french fries

Dinner

Avoid a huge dinner. Chances are, you’re not going to do a lot of physical activity to burn off a huge dinner before you go to bed. Make sure you have a satisfying meal that includes protein, complex carbohydrates and vegetables so you don’t snack in front of the TV all night.

Healthy dinner meals to lose weight:

Fajitas: One whole-wheat tortilla, three ounces of grilled chicken or steak, ½ of a cup of grilled onions and green peppers, ¼ a cup of salsa and one tablespoon of low-fat sour cream.

Pasta Primavera: ½ a cup of cooked bow tie pasta, one cup of steamed broccoli, carrots, and zucchini, ¼ a cup of marinara sauce and one tablespoon of parmesan cheese.

Dinner items to avoid: creamy high-fat sauces (no matter how delicious they are), huge portions and high calorie, high-fat desserts.

Eating a variety of foods is the key to losing weight. You don’t have to sacrifice taste for nutrition—you just have to make sure you include the essential vitamins and nutrients your body needs to function properly. If you don’t have the time to shop for ingredients, cook and prepare meals—don’t get discouraged. You may want to look into a diet delivery program that does all of that work for you so you just have to zap the entrée in the microwave when you get home.

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