How to Eat Healthy – Foods to avoid and Foods to Eat.

how to eat healthy

According to a study prepared fast foods rich in fat and sodium make up 57% of foods advertised during the most popular television shows. How to Eat Healthy with Snacks?

The study reveals that snacks are the subject of television ads more often than three meals (breakfast, lunch, dinner) together.

How to Eat Healthy?

So if you’re watching TV, keep in mind that food producers are trying to trick you into buying their snacks and junk food.

Five easy energy snacks

The ideal breakfast is one that combines some nutritional value for the price of fewer calories.

To keep hunger away and to ensure a constant flow of energy that we need a snack that includes some carbohydrates, fiber, protein and little fat (preferably good fats like monounsaturated and polyunsaturated fats).

  How to Eat Healthy – Look for those with at least 5 grams protein and 5 grams of fiber.

These five simple energy snacks contain all this and more:

    Pear with cheese (1 large pear with 40 g of cheese with reduced fat): 242 calories, 13 g protein, 5 grams fiber, 8 g fat
    A handful of almonds (3 tablespoons) and dried fruit (3 tablespoons): 250 calories, 7 g protein, 4 g fiber, 14 g fat (mostly monounsaturated).
    30 g baked tortilla with ¼ cup fat-free refried beans, sprinkled with 30 g of cheese with reduced fat and 1 / 8 cup tomato sauce: 250 calories, 13 g protein, 4.5 g fiber, 9 g fat.
    180 g low-fat or skim milk, light yogurt ½ cup fruit, sprinkled with ¼ cup low-fat granola: 207 calories, 10 grams protein, 5 grams fiber, 2.5 g fat.
    1 cup Edam pods, or 1 / 2 cup shelled Edam, sprinkled with 1 tablespoon olive oil and a little pepper: 159 calories, 10 grams protein, 5 grams fiber, 9 g fat (mostly monounsaturated).

   (Edam, boiled green soy beans, are sold in the frozen food section in supermarkets)

How to Eat Healthy – Cook following his energy snacks:

Here are two recipes for energy snacks for cases where you need something extra.
Vegetarian pizza:

Enter as: 2 slices wholemeal bread + 60 g low-fat cheese + 1 / 2 cup “vegetables with 1 tablespoon fat”

1 “sandwich and burger lean meat”

1 / 8 cup bottled pizza sauce
1 / 3 cup shredded part skim mozzarella cheese
1 / 3 cup finely chopped vegetables of your choice (broccoli florets, green onions, tomatoes, sliced ​​mushrooms, etc.).

    Place the pizza of baking tray and spread with pizza sauce. Sprinkle cheese evenly over pizza sauce and garnish with a combination of vegetables.
    Baked in a mini oven (or microwave on high for about a minute) until cheese melts and begins to make bubbles.

For: 1 serving
For serving: 250 calories, 16 g protein, 31 g carbohydrates, 8.5 g fat, 4 g saturated fat, 20 mg. cholesterol, 5 g fiber, 558 mg. sodium. Calories from fat: 29%.

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How to Eat Healthy – Mini sandwich “Pesto Provolone”.

Enter as: 2 slices wholemeal bread + 30 g cheese usually

1 “sandwich and burger lean meat”
1 small whole wheat roll
2 tablespoons pesto sauce (bottled or refrigerated / frozen type)
60g – thinly sliced ​​turkey breast
1 / 8 cup grated Provolone cheese, well-stuffed

    Tea will cut through the middle and place the halves on a piece of foil or small baking dish and spread 1 teaspoon pesto sauce on each half.

   Arrange turkey slices double layer on each half. Sprinkle with grated cheese on turkey meat.
    Baked in a mini oven (or microwave for about a minute) for about two minutes until cheese is melted.

For: 1 serving

For serving: 250 calories, 17 g protein, 27 g carbohydrates, 8.5 g fat, 3.5 g saturated fat, 28 mg. cholesterol, 4 g fiber, 700 mg. sodium (depending on the products you use).

Calories from fat: 30%o

Go Back to Part 3How to Eat Healthy“.


Filed under: Weight Loss

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