When it comes to keeping your waistline trim for life, take a really good look at the types of food you are choosing. Foods such as fruits and vegetables are low in calories and can therefore be consumed in high volumes. You will feel full longer on these types of foods. Whereas, if you choose sweets and processed foods, you are risking consuming a high number of calories by eating only a small volume of food.

Just envision this: a small hamburger on your plate. Or, a large salad, sandwich on whole wheat bread, and celery sticks. Now, what do you think will keep you feeling full longer?

Try this today: For your first 3 meals, have a serving of fruit. For your next 3 meals have a serving of vegetables at each meal. There are many reasons why eating more fruits and vegetables will keep you slim:

1. Fruits and vegetables are high in water. This means that they provide volume, but calories. Did you know that grapefruit is 90% water and has just 38 calories in a half-fruit serving? Wow! Carrots are also high in water, racking up only 52 calories in 1 cup. Another wow!

2. High fiber foods take longer to digest, which will keep you feeling fuller longer. These include: fruits, veggies, and whole grains.

3. You will also want to include protein and dairy into your diet. The best choices are those that are high in protein but low in fat and calories, such as legumes, fish, lean meat, egg whites, nuts, and fat free dairy.

You will without a doubt notice your body slimming down when you begin to consume more foods that are low in energy density. Start making small changes each day.

I know that when I started to add more veggies into my eggs each day, I did feel full longer. I also always add blueberries to my oatmeal now. When I have a midday snack, I think of a vegetable such as raw carrots and celery sticks. I may also eat a protein such as almonds or walnuts because they, too, will sustain my appetite. These particular nuts are high in omega 3 fatty acids and will take time to digest. For dinner, I try to stay away from foods that are high in energy density such as heavy pastas and potatoes. Instead, I will fill my plate with a huge salad and lean meat. If I want a potato or pasta, I will try to consume it earlier in my day so that my body has time to digest it and burn off the calories throughout the day.

These are just a few tips to help you to take the steps to achieving the body that you soooo deserve!! Go and get it!

Cheers to health,

Angie
ISSA – C.P.T., B.Ed.