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Mealtime Strategies: How to Have a Better Diet


Now that body image has become so important in society, many people are doing their best to lose weight and get that ideal figure. While dieting is sometimes effective, simply changing a few things in your meals can make a big difference. This article will give you a few tips on how to have healthier meals.

Breakfast: The most important meal of the day

Breakfast is the most important meal of the day. Skipping this meal does much more damage than you think it does. This meal provides you with the energy to go through the rest of your day. Many people skip this meal thinking that they would rather get more sleep or that they aren’t hungry. Nevertheless, grabbing something simple to eat rather than skipping is much more effective in helping your diet. People who tend to skip breakfast will end up snacking to stave off hunger, or end up eating much more than necessary at lunch. Your breakfast does not have to be a grand affair, rather something simple will suffice. Some easy breakfast suggestions are a bowl of cereal with low-fat milk, oatmeal with some fruit, or yogurt with fruit. As you can see, none of these are particularly complicated but each contain some important nutrients to keep you awake and ready throughout the day.

Lunch: Void the fats and eat healthy

Lunch can be a fattening time for many. For many people, whether they are at work or at school, a healthy lunch is hard to come by. Many people end up buying unhealthy lunches such as pizza or nachos. Instead of these unhealthy choices, why not try some better options. Packing your lunch is much better than buying it; not only does it save money and time, but you can also end up having a much healthier lunch. Your lunch does not have to be extravagant. A simple sandwich with whole wheat bread, fresh tomatoes, lettuce, and a slice of cheddar cheese plus an apple, can be a very healthy meal. You get many of the necessary nutrients and there is no unnecessary extra processing of the sandwich.

Dinner: Don’t over do it

Dinner should be the smallest meal of the day. Foods eaten after seven o’ clock are automatically is turned into reserve fat by your body. Make sure to eat less if you are concerned with weight loss. Dinner is the one time where you are at home and not in a rush, so you can take the time to make something nice if you like. A lightly sautéed salmon, with some grilled vegetables at the side, is a nice light dinner that will not leave you feeling bloated right before you sleep. If this dinner leaves you wanting more, you can always add some yogurt or fruit to your meal so that you get enough nutrients for the day.

Make sure to eat slowly.

The faster you eat, the less time your body has to process the food and in turn may lead you to eating more. If you eat slowly however, your body may sense that it is full before you think you are. This way, you can also lessen the amount of food you consume. Three meals and two snacks are important to have throughout the day, but it what you eat that counts.

What Foods Give you Energy

Throughout the day, people get tired and need an extra boost in their diet to wake them up so they can continue with their schedules. More often than not, people reach for the coffee, snacks, and energy drinks. However, these things are not the best choice when you want extra energy. They will only give you a short energy boost, leaving you tired once more when their effects wear off. These snacks fall under the category of simple carbohydrates. These carbohydrates are broken down easily, providing a quick spike in energy that fades quickly as well. On the other hand, complex carbohydrates and other nutrients are much harder to break down, providing a longer period of energy. So what foods provide the best energy boost and what else can you do to stay energized throughout the day? This article will give you a few examples.

Energy Foods

When looking for foods to give you energy, there are things to both look for and avoid. First of all, when you’re reaching for the snacks, check the nutrition facts. Is there an unnecessary amount of sugar in the snack? You can do better than that. A healthy energizing snack doesn’t have to be loaded with sweets. In fact, the key is to avoid things that are loaded with sugar, which cause your energy to peak up and then crash down, leaving you moodier than before. Focus on things like whole grains, nuts, protein with high levels of omega-3, and of course vegetables. You can grab a handful of almonds, walnuts, hazelnuts, or cashews. What about if you’re in the office or at school and you can’t reach these things easily? Don’t immediately reach for the candy bar. Instead, look for something a little healthier in a vending machine. For instance, sometimes vending machines have packs of nuts or trail mix. Many vending machines have baked chips now as well, which are a healthy alternative to normal chips. These are certainly better than that tempting chocolate muffin. If you can, pack a snack from home. Bringing an apple or some yogurt can give you the energy boost you needed to make it through the rest of the day.

Other Things to Do

If you really do not have access to a healthy snack and your energy level is dropping, there are a couple of things you can try. First of all, have you tried drinking water? Your hunger may be due to thirst. Furthermore, if you try drinking a glass of ice water, the temperature may shock you awake. You can also try chewing gum as well. Try a sugar free gum with a strong flavor. The chewing will prompt your body to start breaking down nutrients for energy. The flavor in your mouth will make it seem as if you’re eating something. If all other options just are not working and you desperately need something to wake you up, then it is time to go to the coffee pot. The caffeine will speed up your metabolism and give you an energy boost. Coffee also contains antioxidants which are good for you. The main problem with drinking coffee is that people tend to load it up with sugar and cream, making an originally good drink incredibly fattening and unhealthy.

Denise Austin

Denise Austin is hailed as America’s favorite fitness expert, and it is easy to see why. Just take a look at any one of her workout videos and you will feel her positive energy. While other fitness gurus come across as phony and annoying, one gets the sense that Denise’s perky personality and her concern for the viewer’s well-being are the real things. Her online diet and fitness program is divided up into four parts: Eat Right, Get Fit, Feel Great, and Stay Strong.

The “Eat Right” section boasts loads of recipes and meal plans. Unlike other programs that use difficult and expensive recipes, these are quick, easy to follow, and employ more common ingredients. The thing that really sets Denise’s plan apart from others is the fact that she does not condone the sacrifice of your favorite foods. She emphasizes portion control, not self denial.

Denise’s Daily Dozen, which is a set of 12 strength-training and toning exercises can be found inside “Get Fit”. She also throws in some stretches, yoga, Pilates, diet pills, cardio, and focus sets for you to mix and match, according to your personal needs. Her workouts are quite effective due, in part, to their simplicity. It can be hard to get a good workout when trying to keep up with complicated steps.

PhenQ is the place to go for motivation. Denise is there to offer inspiration with her daily “Deniseologies” and there are also message boards where you can connect with other people. Chatting with people who share your own hopes and frustrations is really very helpful, while Denise’s contagious attitude is capable of turning a bad day on its head.

Finally, the “Stay Strong” area is something that no one should miss. It offers wonderful information for women of all ages. Pregnancy, heart health, aging, and bone strength are just a few of the issues covered here. There is even a checklist to help keep us busy people on track. It is far too easy to put important screenings and tests on the back burner, and this feature helps to put our priorities in order.

Denise tells us to think of her as our “online personal trainer“, but if we take full advantage of everything she has to offer, we can really think of her as a life-coach.

Jessica Hall

Writer, nutritionist, vegan.
Jessica Hall

Latest posts by Jessica Hall (see all)

Jessica Hall

Writer, nutritionist, vegan.


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