Normally, I’m not big on “rules”.
However, people seem to like them. I have to admit, I feel so strongly about some things, I would have to almost consider them rules. Here is a list of the “rules” I eat by.
1) The #1 vegetable rule
This one is a no-brainer for me. If possible, I try to make the focus of my meals the vegetables. There is no downside to this. It keeps your weight under control, maximizes your nutrient intake and gives you lots of healthy fiber. In fact, it’s what inspired me to post tonight. I made salmon patties for dinner, and served them with a salad, as well as roasted veggies. Three quarters veggies, one quarter protein. When I successfully follow this rule, we usually have a variety of vegetable dishes at the same meal, making it feel like a feast.
2) Make in bulk to make it easy
Again, going back to tonight’s dinner, I had previously washed and torn a head of romaine lettuce, making it like the bagged stuff in the store. Yesterday, I made a variation on a Caprese salad with tomato, onion, basil and ranch dressing. I took the leftover tomato salad and put it over some of the lettuce, making the easiest salad ever. I cooked up half a head of cabbage while I was cooking the salmon patties, that we can either eat as is, or use for cabbage lasagna or stuffed cabbage. Try and make enough of anything you cook to go for the next meal(s). If you might get sick of it, freeze it.
3) Treat starch like a condiment.
I’m not anti carb, but if it isn’t a vegetable, go lightly. For example, never eat spaghetti without a big salad, and make it a small portion of pasta , same with the meatballs, compensated with lots of sauce, preferably with tomatoes added.
4) Try to make it homemade, or half the portion.
I’m specifically thinking of coleslaw, potato salad or other quasi-healthy foods. The store bought kind are generally swimming in dressing and sparing on the vegetables.
5) One starch per meal.
Many of you might consider this sacrilege, but if you are having pasta, skip the bread. Ditto a potato. In fact, I usually only eat bread if I am having a sandwich or if the bread is the focus of the meal some other way.
6) Go ahead and treat yourself, but be honest.
A treat is something out of the ordinary. It isn’t a treat if you go out to breakfast, then have a desert after lunch. Or if you go out to eat three times a week. An occasional treat won’t mess up your eating, but you have to be honest in the frequency of your treats. If you are going with frequent, they have to be small.
7) Consider the impact of what you are eating.
Sure, we all are influenced by tastes and cravings. But ask yourself, “Is this food going to benefit me, or make me sorry?” Most of us have a good idea of what’s right. Why eat something that you’ll be sorry for? This starts in the store. You can’t succumb to cravings if the junk food isn’t in your house.
I know I focus on food a lot on this blog. As soon as I tell people I’m a personal trainer, the conversation almost always veers towards weight control. The person often justifies their current eating pattern, then complains about their weight. Or, complains about their eating, but then offers reason why they can’t change. This post is incorporating facets of many of those conversations. You have to make consistent choices of what you eat if you want to be healthy. There are no other options.