Eat Big to Get a Smaller Waist

Eat Big to Get a Smaller Waist
Big foods are those that are low in caloric density, but they give you a feeling of satiety on fewer calories.

Examples include salads, noncreamy soups, vegetables fresh fruits, water, nonfat plain yogurt, fish and seafood, and cooked oatmeal.

Because these natural high-volume, or “big,” foods are high in fiber and water they fill you up on fewer calories than the calorie-dense highly processed foods.

You are hard-wired to eat until your stomach is stretched, which generally takes about fifteen to twenty minutes.

If you are eating cheese fries, chicken nuggets and M&M’s and drinking sugared sodas, during that fifteen to twenty minute meal, you will consume thousands of calories, mostly in the form of unhealthy and nutritionally barren foods that will be stored as belly fat and leave you hungry again in two or three hours.

On the other hand, if you sit down to a meal of boil shrimp, crisp celery sticks with guacamole dip, an apple and a tall glass of iced tea, fifteen to twenty minutes later you will be just even full though you consumed a fraction of the calories and loads more antiaging antioxidants, fiber and vitamins.

As a bonus, you remain full for four to six hours without cravings for junk food.

Many healthy foods are essential calorie-free, including spinach, broccoli, cauliflower, lettuce and asparagus. But not everybody enjoys all the vegetables.

Drinking calorie-free beverage such as water tea and coffee is another way to fill up without stressing your system with excess calories.
Eat Big to Get a Smaller Waist

Healthy Eating Lifestyle

Healthy Eating Lifestyle
Eat for variety
Foods from all food groups are important. Eat foods from all the food groups every day and choose a variety of foods within each food group. For optimum nutrition, eat more foods from the grain, fruits, and vegetables.

Eat fruits and vegetables at every meal and snack
Fruit and vegetables are packed with vitamins, minerals and antioxidants; plus they provide fiber to help keep our bowels regular. We should get at least five servings of fruit and vegetables combined each day. Fruits and vegetable that are deep green or orange or red pack the most vitamin and minerals. It is important to select fruits and vegetables of different colors to get all of their beneficial nutrients.

Go for whole grains
Whole grains contain more nutrients and fiber than processed or refined grains because the milling process removes the nutritional part of the grain. Aim to make half of all the grain foods that you eat the whole grain.

Limit foods and beverages with added sugar
Sweet drinks such as soda, fruit punch, lemonade, iced tea, and sport drinks have a lot of sugar but no vitamins or minerals. Consuming too much sweet drinks makes it hard to get all of the vitamins and minerals that your body needs. Soft drinks and sweets such as candy, cake, cookies and donuts can cause dental cavities, and they add to calorie intake, which makes it hard to keep a healthy weight.

Choose foods with healthy fat
The fat on our bodies serves several purposes: it protects our organs, keeps us warm, and stores our energy. Fat in food provides a feeling of fullness and it adds flavor. Some fat – namely unsaturated fat – is healthy for the heart, but other fat – the saturated fat – can damage arteries and lead to heart disease over time. Trans fat does the most damage and should be avoided.
Healthy Eating Lifestyle