Change And Evolve

NUTRITION TIPS

Prepared Meals

Sometimes we just don’t have time to whip up even a quick meal, but our stomach is telling us that it’s time to refuel. On these days, it’s great to be able to purchase a prepared meal at your local grocery store.

Due to the rise of consciousness in physical health and wellness, supermarkets have started to catch on and are stocking their prepared foods section with healthy alternatives.

So, while food to go may make you think of pizza, it’s time you gave your local grocery store another look!

Remember that eating out can be expensive, but when your alternative is just as pricey junk food, know you’re putting your money to good use. Your body will thank you for it later. Sometimes life just gets in the way.

Keep reading for suggestions on buying pre-made food!

High Protein Meals: As tempting as that spaghetti-to-go dish may look, try and steer clear of pasta and sugary sauces, and instead, go for the chicken breast and veggies. Stores will often season their meats too, so don’t worry about a lack of flavor!

Protein Shakes: If plans are going to keep you on the road for a while, then look for a protein shake that you can either fix on the go, or is pre-packaged.

Many health food stores make protein shakes in-house and keep them in the prepared foods section. Not only are these shakes nutritious, but they’re also pretty tasty.

Prepared Snacks: You meant to prepare your snacks for the week, but something came up, so now what? Are you stuck hitting up the vending machine for a sugary candy bar? Not so fast! Take a few minutes and swing by your local grocery store where you’re bound to find lots of healthy, prepackaged snacks like nuts, string cheese, and protein bites!

NUTITION TIPS...

Portion Control

Have you ever heard the saying, “Your eyes are bigger than your stomach?”

It’s easy to overestimate how much food you really need to consume in order to feel full and satisfied, which is why it’s important to go out of your way to monitor your portion sizes.

Before you grab a plate, remember that quality is more important than quantity.

Pay attention to what you’re about to consume, not how much. Just because you’re eating a salad, doesn’t mean its necessarily good for you. Dressings can contain simple sugars, chemicals, and heavy fat content.

In reality, eating too much of anything is bound to make you feel bad, regardless of how good it tastes. Just think about the last time you ate a few too many slices of pizza!

Here are some tips for you when you’re creating your meals.

Portion Size of Meat: A grilled or broiled chicken breast, lightly seasoned, is a great source of lean protein. But it should be about the size of your palm, roughly 6-8 ounces.

You can also purchase a food scale to weigh your food before or after cooking for a more precise measurement. If it’s too big, trim some off and save it for your next meal!

Ease Up on The Pasta: Most people would probably agree that pasta is delicious, but a serving is actually about the size of your fist. That doesn’t seem like much.

Remember that pasta tends to fill you up very quickly. Have you ever felt bloated after eating too much spaghetti? Then you probably ate more than a fistful!

Invest in Smaller Dinnerware: You know those small plates that come with dinnerware sets, the ones that are supposed to be used for snacks?

Well, they can actually make great dinner plates!

Depending upon how small yours are, try using one of those for your next meal and take note of your level of satisfaction compared to eating off the larger plate.

Mentally, your brain sees a full plate, and though it isn’t as much food as the other plate, you are getting your fill and then stopping. With the larger plate, you would have continued until you had eaten too much.

Just remember that size matters when it comes to what you’re eating. Even if something is good for you, such as grilled chicken or a lean burger, you can still have too much of it!