Teens are starting sports in August and more than likely a recurring theme coming from the coaches of our kids is ‘watch your weight’. I was a teen once and this is a daunting exclamation coming from a person of authority in our lives. And, what does a teen do to ‘watch their weight’? They become stressed and wonder what can I do and maybe they decide to eat less of the same food or drink diet soda instead of straight Coke.
Here are some simple rules to get on track to eating healthy.
1. Cut out sugary drinks
Yes, go cold turkey. They say it takes 21 days to change a habit and it would take much less than that to cut out sugary drinks.
Replace soda and all those other sugary drinks sold in the soda aisle with lots of H2O with fresh lemon or lime to add flavor. If you like the fizz, drink sparkling water for a treat. Sparkling water with fresh lime is yummy. Milk is a great drink for calcium intake.
2. Shop the perimeter of the store
Eat foods that are fresh, when possible, like vegetables and fruit, meats and dairy. Frozen fruit and veggies can be great and easy to store. Smoothies made from frozen fruit taste fantastic. If you shop the perimeter you’ll be staying away from many products that are highly processed.
3. Five colors on a plate
Make a point to eat meals with 5 colors on the plate. If you are making your own lunch grab vegetables and fruit in 5 colors and add your proteins, too, and calcium rich dairy. Salads and stir fries are easy ways eat a variety of colors. If you are eating foods with bright color (i.e. vegetables, fruits) you are more likely to be eating meal that’s balanced nutritionally.
4. Five ingredients on a label or less
Buy products that have 5 ingredients or less on the label. If you see a label that is miles long, put the product back on the shelf. Products with 5 ingredients or less are likely to be more healthy for you without all the additives and preservatives. Consider this rule when buying yogurt, cereal, granola bars, salad dressing, crackers, bread, the list goes on and on…
5. Eat well and be healthy
Eating can be so enjoyable if we eat whole foods that are satisfying and filling us with nutrients! These suggestions are ways to get back to the basics of healthy eating. These suggestions are not a guarantee to lose weight but they are healthy practices to eat better in this world of processed food we live in. When we eat healthy wholesome foods we feel good and I sincerely hope that translates to amazing performances on the soccer field, volleyball court and football field. And, don’t forget to hydrate!