Trying to make a drastic change in your diet is difficult. It may be easier to make permanent change if you make ‘baby steps’ changes. Try to fit vegetables into more of your meals and snacks (add to egg whites in the morning, have pea pods or cucumber slices/carrots at snack). Try to include leaner protein (fish, chicken, pork, vegetable proteins) and non or low-fat dairy instead of full calorie cheese, milk and yogurts). Also, try to kick the white bread habit.
Many of us grew up on Wonder bread or something similar. But now we are adults, and those patterns aren’t healthy. Whole wheat breads are slow-burning complex carbohydrates (maximum energy for a longer period of time). According to Clean Eating Magazine, one slice of white bread offers 0.6 grams of dietary fiber. One slice of whole-wheat bread contains 2 grams or more (compare the labels-look at calories per slice, grams of fiber, and salt). The difference in white vs, whole wheat happens because white bread has their fiber-rich bran and germ removed during the milling process.
Try whole wheat bread, pita, tortillas, flaxseed wraps or whole wheat focaccia. Every change to the positive helps your overall health!
4/18/10- Friday Exercise Diary :
4/18/10- Sunday Food Diary:
1 cup egg white, 1/2 cup organic spinach, handful spaghetti squash (120 cal)
whole wheat toast, dry, jam( 80 cal)
1 cup non-fat cottage cheese (180 cal)
1 cup non-fat yogurt, 1/2 cup berries, grapefruit ( 175 cal)
5oz salmon ( 190 cal )
Salad- 1 1/2 organic spinach, 1/3 cup purple cabbage, 1/3 cup pea pods, 1 oz fat free feta, 1 tbls sunflower seeds, 4 asparagus (95 cal)
1 40z pork chop (135 cal)
1 cup brown rice, squeeze of 1/3 lemon, 2 tbls shaved Parmesan (165 cal)
zucchini (20 cal)
1/2 cup strawberries, drizzle balsamic glaze (60 cal)