Healthy Eating Tips and Tricks
By Richard Scrivener
1. Select foods with only one ingredient – the food itself
2. Healthy snack options are hard to come by on the fly. So stock up with beef jerky, mixed nuts, (really) dark chocolate (80-90%), protein powder, nut butter and a spoon!
3. Make the government guidelines of five fruit and veg your minimum; shoot for five to eight per day
4. Get a large Kilner jar, as many veggies of different colours as you can, chop ‘till your hands hurt, and throw them all in the air tight jar. Toss them into quick omelets, stir-fries and to accompany main meals.
5. Have breakfast ready before you wake up. Make an egg frittata the night before (tossing in veggies too) - the bigger the better. Cut into even portions and have this each morning for breakfast - zero preparation time.
6. For each meal and to get the ideal balance of nutrients, use the equation: 1/3 protein (meat fish), 1/3 veggies, 1/3 starch (rice, potato). Visually, it’s very easy to see this on the plate.
7. Throw a couple of big packs of chicken thighs in the slow cooker as you leave for work. Cooked quickly in the oven or fried, these suckers are tough and you get zero meat off them. Slow cooked, you’ll end up with a mound of meat for the next couple days, shaving down food prep time.
8. Once or twice per week, photograph everything you eat and drink. At the end of the day, flick back through the photos and reflect – you’ll be amazed! Assess for variety of colour, amount of food overall, number of ‘extra’ snacks/treats, things that come in packages vs those grown, reared or caught.
9. Don’t drink your Kcals – steer clear of the fruit juices, energy drinks and alcohol (where possible). Instead, fill a large bottle with green tea, add some lemon, lime, melon or whatever natural fruit you like and sip away on this all day.
10. Drink plenty of water, tea and coffee each day, but don’t have fluids 30 min before and after eating. This allows your stomach acid to be as concentrated as possible, which best assists with digestion and absorption.