March 10

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Healthy Food Choices | 13 Simple Strategies to Improve your Diet

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Often, simple is best. Little things, done consistently lead to BIG changes. Which of these simple healthy food tips will you implement first?

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Planning ahead

If you can plan ahead you're halfway to winning the battle. Shop wisely and ensure you have access to the right foods for the coming week ahead.

Eat a substantial breakfast especially on those mornings when you plan to work out.

Substantial Breakfast

Eat a substantial breakfast especially on those mornings when you plan to work out.

At work or in the car, keep a stash of fruit or other healthy snacks. For example, unsalted nuts and raisins make great mid-morning or mid-afternoon snacks.

Healthy Snacks

At work or in the car, keep a stash of fruit or other healthy snacks. For example, unsalted nuts and raisins make great mid-morning or mid-afternoon snacks.

Make up your own pack lunch the night before. Let's face it, you won't do it in the morning. Include healthy foods such as wholemeal sandwiches and fruit.

Pack Healthy Food

Make up your own pack lunch the night before. Let's face it, you won't do it in the morning. Include healthy foods such as wholemeal sandwiches and fruit.

If you plan to go out straight after work, ensure there's something healthy and convenient ready prepared for you to munch on when you return.

Plan for Convenience

If you plan to go out straight after work, ensure there's something healthy and convenient ready prepared for you to munch on when you return.

Ensure there is plenty of fresh water available at work or during your day. If not, take your own supply.

Fresh Water

Ensure there is plenty of fresh water available at work or during your day. If not, take your own supply.

Timing of meals and healthy food

Most of us have to fit in meals and snacks around work and family commitments. However, there are a few simple guidelines worth following:

Always, always eat breakfast!

Breakfast Always

Always, always eat breakfast!

Have a small mid-morning and afternoon snack to help sustain and smooth out energy levels.

Sustained Energy

Have a small mid-morning and afternoon snack to help sustain and smooth out energy levels.

Allow at least 3 hours to elapse before your evening meal and retiring for bed.

Rest and Digest

Allow at least 3 hours to elapse before your evening meal and retiring for bed.

Ensure you eat plenty of carbohydrate-rich foods and drink plenty of water after your workouts for efficient muscle recovery.

Carbohydrates for Recovery

Ensure you eat plenty of carbohydrate-rich foods and drink plenty of water after your workouts for efficient muscle recovery.

Your healthy mental approach to food

Some people struggle to make positive changes to their long-term eating patterns. Not because of a lack of knowledge, but because of their attitudes towards and beliefs about food. Bear the following in mind:

Don't feel you have to follow a calorie-controlled diet. They can be doomed to failure and often create negative feelings towards food and healthy eating.

Plan for Success

Don't feel you have to follow a calorie-controlled diet. They can be doomed to failure and often create negative feelings towards food and healthy eating.

Try to think of foods in terms of their tastes and the health benefits they can offer you rather than the calories they do or don't contain.

Mindful Eating

Try to think of foods in terms of their tastes and the health benefits they can offer you rather than the calories they do or don't contain.

Don't think of any food as totally banned. Allowing yourself the odd treat will keep you sane and healthy.

No Banned Foods

Don't think of any food as totally banned. Allowing yourself the odd treat will keep you sane and healthy.

Don't worry if you can't follow all the recommendations straight away. It's called being human. Pat yourself on the back for making a start.

Remember You're Human

Don't worry if you can't follow all the recommendations straight away. It's called being human. Pat yourself on the back for making a start.

About the author

Paul Stokes

Paul Stokes BSc (Hons) is a Certified Personal Trainer, Accredited Sports Nutritionist, qualified Exercise to Music Instructor, Precision Nutrition coach, Massage Therapist and teaches 8 of the Les Mills Group Exercise programs. He currently works in the Oil & Gas industry as a Wellness Coach, imparting his vast knowledge and experience to improve the quality of life of several hundred offshore workers.

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