7 tips for a "No Diet Eating Plan"

By Craig Vardi

A common occurrence at the beginning of any new year is to set goals and attempt to achieve them. Dietary goals, be they weight-loss, weight-gain, healthy eating to prevent chronic diseases etc. are just a few of those goals.

A fellow Dietitian, Stephanie Middleberg, drew up a few guidelines for a “no-diet eating plan” that I thought were too good not to be shared!

1.     Eat three balanced meals and two snacks every day. Appetite control and importantly, sufficient nutrient intake will take place with regular eating.

2.     Exclude refined foods like white bread and pasta and replace them with high-fibre alternatives like brown rice, wholewheat pasta, legumes and low-G.I. seeded bread. Try not to have more than two servings even if a healthy choice due to the end-product of digestion, glucose/sugar.

3.     Fibre has many health benefits, including appetite control and reduced energy absorption. Choose high fibre vegetables, oats, legumes etc. to bulk up meals while leading to your goals.

4.     Protein helps to control one’s appetite, so including lean sources in every meal makes sense. Eggs, chicken

5.     Eat at least two vegetarian suppers or lunches per week.

6.     Make the fats you eat healthy. Reduce omega-6 oils e.g. sunflower oil, and use oils high in omega-3 oils e.g. flaxseed oil, as well as monounsaturated oils like olive oil.

7.     Keeping a food and exercise journal is an excellent way to keep track of what you eat and how active you are.

Good luck with your eating and exercise!

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