Diet Checklist
Table of Contents
Do...
Hydrate! Drink plenty of water before, during, and in between meals.
Keep it fresh
Enjoy fresh fruits and vegetables throughout the day.
Eat lean protein such as skinless chicken breast, turkey, fish (such as salmon and tilapia), lean beef (like flank steak) and lean pork loin
..and don't forget nature's perfect protein... eggs! Protein portions for each meal should be about 3-4 oz., about the size of ;your palm.
Eat lowfat dairy like plain ;Greek ;yogurt and drink low-fat cow's milk
These calcium-rich foods are also high in protein. Have a problem with lactose? Try goat or soy milk.
Eat whole grains, such as brown rice, barley, quinoa and bulghur
Pick wheat or whole grain bread over white.
Remember healthy fats
Unsalted nuts (almonds and walnuts are best), avocados, and olive oil are great examples.
Eat a combination of fresh produce, whole grains, lean protein and healthy fats at every meal.
Eat several small meals a day, every 3 hours or so
This will keep your metabolism fired up and you'll always feel satisfied.
Have a light meal about 3 hours before bed
Lowfat dairy products and some whole grains are a good mix and may help you sleep better.
Bake, steam, or simmer your food.
Experiment with herbs and spices
They can make your dishes more flavorful without the extra sugar and preservatives found in bottled sauces.
Eat your oatmeal! ;Oatmeal is filling, delicious, and good for you
Make yours with milk or plain yogurt, and top with bananas, ;cinnamon ;or berries for sweetness. Just be sure to get the regular stuff (not quick-cooking or instant). It only takes about 10 minutes to make, and is the perfect breakfast.
Don't...
Skip meals or starve yourself
Besides damaging your health, ;this tactic actually slows your metabolism down and your body will stop burning fat.
Eat too few calories, especially if you're active
You'll be more susceptible to injury and infection.
Go to bed hungry
Chances are you won't sleep well, and may overeat the next morning.
Skip breakfast
It is the most important meal of the day, and will get your metabolism moving while keeping blood sugar regulated. If you aren't a breakfast eater, start small: have some fresh fruit with yogurt.
Completely cut out a food group (such as carbs)
You may lose weight at first, but once you re-introduce this group to your diet you will most likely gain back even more weight.
Avoid...
Using Margarine and hydrogenated oil
Use olive oil whenever possible. Canola, coconut (yes, coconut!) and avacado oil are also good substitutes, but since the fat content is higher use moderately.
Eating pre-packaged foods, they're chock-full of harmful preservatives, and/or synthetic ingredients.
Make your own snacks!
Eating refined foods, like those containing white flour and sugar.
High fructose corn syrup at all costs! This, like sugar, is harmful and found in a surprising array of food products, like ketchup.
Using salt, cream sauces, and pre-bottled marinades.
(Try subbing lemon juice for salt when cooking!)
Alcohol, as it is usually empty calories with lots of added sugar
If you need a drink occasionally, opt for a glass of red wine. Red wine has some heart-healthy properties.
Fatty meats such as full-fat beef, bacon, ;pepperoni ;and salami.
Deep frying, stir-frying, and ;sauteing
These cooking methods require the use of excessive oil, and much of the nutritional value of your food will be lost.
Hard yellow cheeses and cream cheese
All fat, no nutrients! Try lowfat ;mozzarella ;instead. If you miss the cream cheese, try ;Greek ;yogurt. It has a similar ;consistency ;to whipped cream cheese, and is high in protein, low in fat, high in taste! (Much better than fat-free cream cheese!)
Try...
Eating an apple before meals
This will fill you up, as both the water and fiber content of apples are high.
Using stevia sweetner instead of sugar
It's the only known calorie-free sugar substitute that is not harmful to your health, and is safe for people with diabetes.
Cutting back on ;caffeine, especially in soft drinks or fatty lattes
Green tea is full of antioxidants and will keep you (safely!) alert. Best of all, you can drink several cups a day.
Craving something sweet? Have some fresh fruit, top greek yogurt with berries or sample some dark chocolate.
Substituting to make your ;recipes ;healthier
For baked goods, you can often substitute unsweetened applesauce for oil, plain white lowfat yogurt for buttermilk, and 2 ;egg whites ;for one whole egg.
Adding some spice! Spicy jalapeno peppers, dried crushed chillis, and hot paprika add a kick to your foods and may fire up metabolism.
Foods you may not be familiar with, but should definitely try
Quinoa, for example, is a grain similar in texture to barley you can substitute for other starches, with the added benefit that it's a complete protein! Try Soy, Almond, rice, and Spelt milks as substitutes for dairy.
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Presented by:
Lauren Meir
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Introduction
Details
Trying to lose weight for the summer? Incorporate these healthy eating habits into your lifestyle and you'll notice big changes...fast! Eat fresh, whole foods, drink plenty of water, and watch the pounds drop - the healthy way!
Tips
Did You now what are next generation foods? These are nutrient-rich foods that either 'contains' the next generation, nourishes it, or both. For example, eggs! The perfect protein, eggs contain all the essential amino acids for humans, and are loaded with nutrients like folic acid, calcium, and several key vitamins. Certain nuts - also the "seeds of new life" contain healthy fats and amino acids (like walnuts, which are rich in omega-3). Also beans, lentils, and other legumes are high in fiber and a good source of plant protein.
Helpful Hints:
- Go slow. Try integrating just a few of the above mentioned healthy habits into your diet, and you'll start to notice a change. Not only will you feel fuller longer, but as your body adapts you'll start craving fresh fare over pre-packaged products. Even cutting out refined flour and grains (such as white bread and rice) with whole grain alternatives will become second nature.
- Incorporate moderate exercise into your schedule. Take the dog for a brisk walk, or play with the kids outside.
- It's ok to cheat occasionally! In fact, some studies show it may actually help you maintain your healthy habits. If you maintain a healthy diet, there's no reason you can't partake in a piece of pizza or birthday cake once in awhile. Just make sure you know what's right for you. For some people, the occasional treat during special occasions is enough. For others, one cheat meal a week is acceptable.
Who it's for
This Diet Checklist is for anyone who wants a simple, practical way to get things done without missing steps.
- Avoid forgetting - keep all your Diet essentials in one place (external memory)
- Save time - start from a proven Diet structure instead of a blank page
- Stay on track - track progress, come back later, and keep momentum
- Coordinate with others - share the list and divide responsibilities
- Learn the process - follow the steps in a sensible order, even if it's your first time
How to use it
How to use this Diet Checklist
- Save Diet Checklist to your free Checklist account so your progress is saved and synced across devices.
- Customize it in the app: remove anything that does not apply, then add your own details for Diet (dates, sizes, addresses, notes).
- If others are involved, invite them to collaborate and divide responsibilities.
- Work through the list: check items off as you go, and set reminders for time-sensitive steps.