| Time | FOCUS |
|---|---|
| 1. Breakfast
|
►Breaking the "fast" of a night without eating
►Choose nutritious food that provide long-lasting energy ►Eat breakfast within an hour of waking that are high in fibre, protein, healthy fats and micronutrients. ►Eggs, Greek yogurt, coffee, oatmeal, berries, chia seeds, cottage cheese, whole wheat toast and nuts. |
| 2. Lunch
|
►Should be about four to five hours after breakfast
►Include a mix of protein and carbohydrates ►Chicken, beef, tuna, rice, pasta, beans and avocado. |
| 3. Snack
|
►Snack is essential
►Eat a low-fat cheese stick with an apple or one to two cups of vegetables with one-fourth cup of hummus. ►Snack will prevent you becoming overly hungry between meals which that can lead to snack time beginning of the moment you get home after a day. |
| 4. Dinner
|
►People may overeat dinner because they haven't eaten throughout the day and some people also didn't eat dinner but end up snacking late night.
►Same as during lunch people should have protein and carbohydrates. ►Eat pasta, rice with curry, macaroni, etc. |
Some people claim that they are n't hungry at specific meal times, particularly breakfast. If you routinely miss breakfast, your system has learned not to send hunger signals at that time since they have been denied for so long. Your body need energy in the morning, so fuel it appropriately.
Your normal hunger cues will return if you start to reintroduce breakfast on a regular basis. A protein drink, hard-boiled eggs with fruit, or whole grain bread with peanut butter or almond butter may all be simple breakfast options. Consume a protein-rich breakfast to keep you energised until mealtime.
It is easy to get into the habit of rushing through meals or munching on the run but perhaps you should try to sit back and enjoy your food. Slowing down and focusing on what you are eating helps you digest the food better. This is a crucial practice for your general well-being.
Keep a consistent eating schedule as much as possible so that your body knows when to expect breakfast, lunch and dinner.
● Choose lean protein and fish instead of fatty meats. Aim for at least eight ounces of fish every week.
● Use olive, canola, and other oils that are beneficial for your waistline and heart instead of solid fats like butter or margarine.
● Instead of using entirely white or refined grains in baked goods and cereals, make at least half of your grains whole grains.
● Nonfat or low-fat dairy products, eggs, legumes, and a variety of fruits and vegetables are other healthful options.
● Start consuming healthier amounts and your body will follow. Look for hidden calories on food labels and restaurant menus. Learn to "visually inspect" your meal to identify how much is too much and how much is just perfect.
● Eat from a smaller dish like a luncheon or salad plate.
● Learn and serve the right-sized portion.
● Don't go back for seconds or keep extra food on the table to tempt you.
● Store leftovers in single-serving containers for quick meals.
● 1 1/2 - 2 1/2 cups of fruit and 2 1/2 - 3 1/2 cups of vegetables.
● 6 - 10 ounces of grain, 1/2 from the whole grains.
● 3 cups of nonfat or low-fat dairy foods.
● 5 - 7 ounces of protein (meat, beans and seafood) each day.
● No more than 5 - 8 teaspoons of oils, mostly from plants, fish and nuts.
● 170 - 400 calories from solid fats and added sugars.