Charts That Will Help You Start Eating Healthier ASAP
These are incredibly helpful!
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January is officially half over, and many of us have already given up on our New Year’s resolutions. In fact, a study from the University of Scranton found that only 8 percent of people actually achieve their resolutions.
Why is it so tough? One reason is some expectations people set are not realistic. While you can try to make it a habit to eat better and exercise more, life can get in the way and make it difficult.
Luckily, it’s not too late to get back on track, and if one of your goals was to eat healthier in 2019, the internet is full of clever healthy eating charts that will make it easier. From baking swaps to eating healthy on a budget and even how you can eat pizza for every meal (seriously!), here are some of the best charts we found.
Choose Lower-Calorie Alcohol
If you’ve ever tried to lose weight, you know how hard it can be to go out with friends, or go to parties. When it comes to drinks, it can be almost impossible to cut calories. This chart breaks down the calories in drinks so you can make better choices when out with friends.
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Tag a mate who’s likes a festive drink, but may want to save alcoholic calories whilst staying informed 🍺🍸🍷 – – Whilst my heading is technically misleading in that alcohol as a single organic compound can never be ‘low calorie’, common reference to alcoholic drinks will always be done so through the term ‘alcohol’. For those pedantic nutritionists/scientist out there, this post should probably go under the alias of ‘low calorie drinks containing alcohol’. But you’d fall asleep before completing the heading… So f*ck that. – – Whilst alcohol is not a macronutrient like protein, carbohydrate and fat, it still contains energy. 7 calories per gram to be exact. Given it’s calorie density, it’s easy to understand how alcohol related calorie consumption can accumulate. – – The absence of nutritional value from these calories means that no potential behavioural benefits arise from its consumption (apart from the ability to turn in to a courageous sleaze or superstar DJ). Though there is evidence to suggest that the thermogenic response during alcohol digestion is around 20% of total calories. However, considering the intricacies of TEF with regard to alcohol usage is pretty futile when you’re 12 deep at 3am, dragging you legs along the pavement with ripped jeans, one shoe and an imminently collapsing kebab. – – If fat loss or maintenance is the goal, surely it’s worth considering drinks which taste the same/very similar, but have a reduced calorie worth. In most cases, the alcohol density remains the same, but changes to additional ingredients lower the overall calorie value. – – This way you can still socialise, enjoy the festive period and relax. But you can also get closer to your fitness goal at the same time🔥. – – #thefitnesschef #alcohol #lowcalorie #nightoutfit #nightoutonthetown #nightoutwithfriends #losefat #calories #caloriescount #caloriecounting #dieting #drinking #beer #wine #vodka #diet #caloriecontrol #fatlosscoach #nutritiontips
Get Calcium While Cutting Dairy
If you can’t have dairy, are going vegan or just want to cut it from your diet, one worry may be that you won’t get enough calcium. This chart should put those fears to rest when you see all of the non-dairy foods that will give you a dose of calcium.
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⠀ FOOD SOURCES OF CALCIUM ⠀ ⠀ Calcium is an important mineral, we actually have more calcium in our body than any other mineral! ⠀ 99% of our calcium is in our bones and teeth. A small amount is absorbed into the blood and is essential for muscle function, nerve signalling and to keep our heart beating 💓 ⠀ ⠀ ⠀ ⚠️Every muscle contraction in our body requires calcium! ⠀ Our body tightly controls the amount of calcium we have circulating in our blood so if you aren’t getting enough from your diet, the body will start to release calcium from its largest source, our bones! ⠀ This is why it is important to include calcium rich foods into your diet to maintain your bone strength (density) and prevent the development of osteoporosis. ⠀ The main foods rich in calcium are dairy products like milk, cheese and yoghurt. However there are many non-dairy sources that provide calcium. ⠀ If you are avoiding dairy because of allergies, intolerance or ethical reasons (vegans) make sure your diet includes non dairy calcium food sources. ⠀ Some non dairy sources of calcium like as spinach and rhubarb contain oxalates, naturally occurring compounds that decrease calcium absorption. This is just something to be aware of. ⠀ ⠀ ⠀ Men and women 19 years + calcium requirements: 1,000 mg:day ⠀ Women over 50 years & men over 70 years requirements: 1,300 mg/day ⠀ ⠀ ⠀ ⠀ If you aim to include 1-2 of the above foods at each meal and between meals I am positive you will reach the recommended amount! Don’t worry about the numbers! ⠀ ⠀ Help a friend out and tag them below 👇🏼👇🏼⠀❤️ Savina ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ If reposting this image, the content must not be edited! #bonesmatter #eatforhealth #dairyaustralia #wellnessblogger #weightlossjourney #nutritioncoach #allfoodsfit #foodasmedicine #fuelyourbody #healthychoice #nutritionfacts #dairyaustralia #weightlossjourney #dietitian #portioncontrol #eatsmart #calories #nutrientdense #weightlossideas #nutritional #veganshare #smartfood #healthytips #justeatrealfood #eatbetter #caloriecounting #notadiet #healthychanges #weightlosstips #nutritionfacts @rokebyfarms @thecultureco_ @vitasoy_aus_nz @outback_harvest
Hunt Down Hidden Sugar
Many foods have hidden sugar, so if you’re trying to cut it from your diet, it’s important to know it goes by many names. This chart from Coconuts and Kettle Bells will help you spot sugar regardless of what they’re calling it on the label.
Eat Healthy On A Budget
If the cost of healthy food is a worry of yours, this chart’s for you. It offers some tips on how to eat healthy while on a budget. From buying frozen fruit instead of fresh to buying in bulk, you can definitely eat a bit healthier without spending a ton of money. And while this chart only lists six items, it’ll give you ideas for saving elsewhere: for example, if you’re saving on conventional avocados, why not do the same with bananas?
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Hey guys!! Did you know that it’s totally possible to eat healthy without spending a ton or even needing to shop at “whole paycheck”? 👍🏼 . 🥑 Recently, in a small trial that used healthy food to successfully treat depression, one of the most surprising things that researchers found was that compared to the junk food diet, the healthy diet- composed of whole foods like veggies, eggs, nuts, seeds, and olive oil, was actually about 13% cheaper! (Jacka, et al)💰 . Here’s to healthy eating AND healthy bank accounts! And tag someone that needs to see this! 🙌🏼 • • • • • #cleaneating #healthychoices #healthyfood #healthyeating #nutrition #healthyliving #healthylifestyle #weightloss #instahealth #fitfood #exercise #active #protein #cleaneats #getfit #plantbased #determination #iifym #fitnessaddict #healthylife #gains #wellness #itsalifestyle #instafit #glutenfree #geniusfoods
Opt For Healthy Substitutions When Baking
Dessert can be one of the hardest things to avoid when it comes to healthy eating, but this chart from K.O. Fitness shows how you can substitute some healthy ingredients and make your treats just a bit better for you. From black beans (the flour) instead of bleached flour to avocado instead of butter, you might be surprised by some of the swaps, but K.O. Fitness explains how and why they work so well in her post about healthy baking substitutions.
Get Protein Without Eating Meat
If you’re wanting to cut or reduce the amount of meat you eat, don’t worry about protein. Though many people think that’s the only way to get enough, the truth is there are tons of non-meat sources of protein. This chart shows you a few to consider, though there are many, many more.
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Do toddlers have to eat meat? 🍗I get about 5 DMs a week from moms saying their kiddos won't eat meat. I've been doing a series on food battles here. I don't have a real quote for you, but I'm lumping them all together into "Help! My child won't eat meat!" 🍖🥩⠀ ~⠀ And actually, your child doesn't have to eat meat to be healthy! You may want your child to eat meat and you may not. Either is fine. If you want them to learn to like meat, you can serve them very small cut up bites of meat to explore and maybe eat. One bite is a big win for tough-to-chew meat! ⠀ ~⠀ Look at all the different ways kids can get protein! While meat may play a role in getting your child the zinc, protein, and iron that they need, your child can also get those things from other foods while they are learning to like meat. And if you're wondering how much protein they "officially" need, here are the numbers:⠀ ~⠀ Protein needs in kids:⠀⠀ 0.5 g/lb/day for 1-3 year olds⠀⠀ 0.43 g/lb/day in 4-13 year olds⠀⠀ ~⠀⠀ For my kids, that's about 15 g per day. Most kids get more in the United States. ⠀ .⠀ .⠀ By @kids.eat.in.color .⠀ .⠀ .⠀ #nutritionist #vegetarianprotein #vegetariankids #veggiekids #nutritioncoaching #registereddietitian #dietitian #nutritionfirst #nutritionists #nutritiongoals #kidfood #healthykids #nutritionexpert #nutritioniskey #nutritiontip #pediatricdietitian #lunchbox #lunchboxideas #kidslunchbox #kidslunches #kidslunchideas #kidslunch #lunchideas #healthylunch #schoollunch #lunchboxinspiration #kids #kidseatincolor
Figure Out Portion Sizes
If you struggle with knowing the correct portion sizes, this chart from Medical Daily (via Guard Your Health) shows how you can use your hand to measure your food. From using your thumb to figure out the serving size of peanut butter to the palm of your hand when eating meat, you definitely don’t need a scale or measuring instruments to figure out how much to eat.
Note The Difference Between Fresh and Dried Fruit
Fruit is healthy, but it’s not all created equal. Dried fruit has way more sugar and therefore calories than fresh fruit. This chart shows you the difference between one of the most common fruits — a banana — but the big difference in calories applies across the board, from dried apples to apricots and everything in between. Plus, as the chart notes, dried fruit often has hidden ingredients, so read your labels. Really, it’s pretty clear which is the better choice!
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Follow – @bodysmartfitness . It’s possible to learn about calorie density without labelling food and encouraging guilt 👇🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Dried fruit isn’t ‘bad’ for you, but it’s most certainly more calorie dense than the fresh counterpart. Due to this, it’s much easy to overeat, and hence may be a food stuff that you don’t have much of if your goal is to be in a calorie deficit. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Banana chips are the sneakiest kind of dried fruit. Fried in coconut oil and sugar (meaning they’re only 55% banana), they really pack a calorie punch! Maybe stick to the dried fruit that is actually JUST dried fruit. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me 👉🏻 @unfattening for more like this, check out my stories on #nutribollocks, have a look at my website for an easy calorie/macro calculator and subscribe to my free mailing list via the link in the bio for recipes and fitness blogs. . Credit – @unfattening
Note How Many Nuts You Should be Eating
While nuts are definitely a healthier choice than say, French fries, their calories can quickly add up. This chart from Daily Burn shows you how many calories are in a variety of nuts, and their post on this topic has some helpful hints for serving up the right portions of nuts and mixing them with complex carbs.
Dish Out Different Ways To Eat Pizza
If you love pizza, this chart is for you! Not only does it give you an estimate of the standard calories in a regular slice of pizza, it also shows you tricks for cutting calories, such as using bell peppers or zucchini in place of the standard crust.
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Because who doesn’t love pizza?! 😜 Want a fun way to get your pizza on while still getting in more veggies? Try any of the options in the top row! . My personal favorite is the portobella pizza but all of these are great fun options you can make at home. Get crazy with it and add some fun toppings of choice! Info below: . Bell pepper pizza – 1/2 bell pepper, 1/4 cup marinara sauce, 2 tbsp mozzarella cheese + 2 broccoli florets. . Portable pizza – 1/2 Portabella mushroom cap, 1/4 cup marinara sauce, 2 tbsp mozzarella cheese, 2 basil leaves, 1 olive cut into slices. . Zucchini pizza boats – 1/2 zucchini, 1/4 cup marinara sauce, 2 tbsp mixed cheese, 2 cherry tomatoes. . Rice cake pizza – 1 rice cake, 1/4 cup marinara sauce, 2 basil leaves, 2 tbsp mozzarella cheese. . Pita pizza – 1 medium pita, 1/4 cup marinara sauce, 2 tbsp mozzarella cheese, 2 basil leaves + 3 cherry tomatoes. . Pizza pizza – Ordered from the doughroom in Culver City haha Because sometimes you can treat yo self to a damn real pizza. . How to cook the veggie pizzas: 1 – Preheat oven to 350F. 2 – Scoop out the inside of the mushroom, bell pepper or zucchini boat (you can cook the bell pepper or zucchini in oven before adding toppings or add toppings then cook if you don’t need it well done. Mushroom you can add the toppings right away & cook) 3 – Add 1/4 cup marinara, toppings & cheese 4 – Bake in oven for about 10 minutes then enjoy! . You can bake the pita & rice cake in oven or you can microwave xoxo. . P.S. make sure you check my 101 Healthy Snacks Ebook link in bio! (www.101healthysnacks.com) . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #pizza #glutenfree #getfit #gains #meals #healthyliving #determination #healthylifestyle
Build A Better Salad
This chart from Lexi’s Clean Kitchen shows you how to make the perfect salad. From the greens you choose to veggies and protein, and even how to add crunch or more flavor, it will definitely ensure your next salad is not boring. She also includes links to yummy homemade salad dressing recipes that you won’t want to miss.
Make Tasty Swaps For Fewer Calories
This low-calorie swap chart is probably the easiest to follow, as it mostly involves food you can buy — which means you don’t have to cook anything. However, keep in mind that some items on this list are foods that registered dietitians aren’t crazy about. Some nutritionists prefer that their clients skip low-fat yogurt, for example, because the low-fat versions often have more sugar. And low- or zero-calorie drinks are often loaded with artificial sweeteners — something Graeme Thompson, the Fitness Chef, acknowledges in the caption.
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The point of consuming food is to remain alive. The point of controlling one’s intake of food is to manage physique and overall health. The point of consuming fewer calories is to reduce body fat across one’s composition. But one constant in all of the above should be one’s enjoyment of food. – – When an individual embarks on fat loss, each of the above are important. One must enjoy their energy consumption, be aware of energy intake in relation to their energy output, and consistently ensure that hat they are in a state of sustainable caloric deficit. To ensure progress, one may have to change and adjust their dietary habits. But instead of completely changing one’s diet, adherence may be more likely if one makes small changes over time. For example: consuming the same volume of lower calorie foods/drinks that are essentially the same foods/drinks. – – This graphic shows two groups of foods/drinks. One group contains over double the calorie amount of the other, yet quantity of both remains the same (apart from the freddo). Crucially, the lower calorie versions resemble the same taste/experiment as their high calorie counterparts (or very similar). – – Whilst consumption of lower calorie versions may not be immediately significant, they can be over a period of time. For example, if one swapped daily consumption of 300ml of whole milk for semi skimmed milk for 1 year, they would consume 17520 fewer calories whilst experiencing is minimally compromised. – – One must make an informed choice in the knowledge that lower calorie items may contain less of a particular macronutrient. And in the case of low calorie beverages, awareness that sweeteners are included. – – Losing fat is not straightforward. It requires a change of habits. But if an individual recognizes opportunities to make small changes which reap big long term rewards, it’s seems short sighted not to take them. 🔥 – – #thefitnesschef #fatlosshelp #fatlossdiet #fatlosstips #halotop #eatsmart #meat #lowcalorie #calories #caloriedeficit #caloriecounting #losefat #diet #dieting #smartchoices #flexiblediet #nutritionfacts #losebellyfat
Will you be using any of these charts to help you start eating healthier?