During the winter months it’s very easy to indulge in too much comfort food, which can often be loaded with unhealthy fats. So, here are seven healthy tips to make your meal choices work for you.
1 Balance your meal with healthy add-ons
Love your pizza, Maccas, Korean fried chicken, fish and chips, or any other food that doesn’t seem healthy? Who doesn’t!
An easy choice is to balance them with fibre like salad and vegetables, or healthy protein. Adding fibre can also help to nourish your gut bacteria while a serving of lean protein can help you feel satiated and satisfied after a meal.
If you need more fibre: A salad without dressing, boiled or steamed broccoli, frozen peas (cooked), canned peas, or canned beans
If you need more protein: Boiled or pan fried eggs, tofu without any dressings, frozen peas (cooked), canned peas, canned beans, or canned chickpeas
If you need carbs: A slice or two of wholemeal bread, a few brown rice crackers, a cup of canned corn, or frozen corn that you have boiled or steamed
Craving dessert or something sweet? Have a small piece of fresh fruit like an apple or pear, or a bigger piece if you’re still hungry. Or even a piece of dark chocolate.
2 Do a carb swap.
No, it’s not what you think. Do you love those pillowy, melt-in-your mouth burger buns or crispy fries? Me too. Swap out one side of your burger bun for some chips, so you can have your burger, and chips, and eat them too! Or, if you’ve ordered both pizza and chocolate lava cake, then swap out a couple of your pizza slices for a piece of dessert instead! So you can have your cake and eat it too!
3 Include a little fat.
Fat takes longer to digest, so having a little dressing on your salad or having nuts with fruit can keep you full for longer. Other examples of foods with fat in them include salmon, whole eggs, olive oil, avocados, and even dark chocolate!
4 Stay hydrated.
Sometimes our brain makes us feel hungry, when we’re actually just thirsty. To make sure you aren’t feeling hungry due to dehydration, stay hydrated throughout the day. People need about four to six cups of water on average, but it also depends on how much water you get from your food, what activity you’re doing, and your body’s unique characteristics. I always have a full cup of water right after waking up, so I start my day with a little extra hydration.
5 Eat veggies and some protein at breakfast!
Not only do we not eat vegetables at breakfast, but a lot of breakfast options we find in cafes and supermarkets involve high sugar cereals, oily muffins, or white-bread toasties which don’t have enough fibre to protect your gut health and keep you feeling full. It’s so hard to find a healthy, easy and quick breakfast – not everyone wants to eat unsweetened oats or a raw veggie smoothie. But a healthy choice you can always make is to include some veggies at breakfast. Try some tomatoes and/or mushrooms on your toast, or spinach with your egg. You’ll feel fuller for longer. The Australian Dietary Guidelines recommend most adults eat 5 to 6 serves of vegetables and legumes a day. One serving is about half a cup of cooked vegetables.
6 Start with the necessities and save the best for last.
Having difficulty eating enough veggies? Start your meal with those. Having difficulty eating enough high-quality protein and too much processed carbs? Then eat the protein you need first, before other foods on your plate. This makes sure you get all the food groups you need, and targets what you need more of in your diet.
7 Sleep!
Ah yes, the ‘cure-all’ for many ailments. Yet a good night’s sleep can be elusive in this age of work pressures, caffeine, alcohol, and tantalising media content. But sleep helps you keep on track with a healthy diet. In short, sleeping too little makes you feel hungrier and dissatisfied with your meals the next day. Plus, if you’re up late, you’d be more likely to have an after-dinner snack, right? Raise your hands if you’ve ever done that – that’s me too.
That’s a lot to digest (excuse the pun) but I hope you’ve found something helpful.
Disclaimer: The author of this article is not a licensed healthcare provider or nutritionist, and the opinions expressed are solely those of the author. The information provided in this article is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or healthcare providers regarding your health and specific dietary needs.
