Hi. Doing consistent workout is important to positive body changes, but making changes to clean eating is a pivital part of becoming leaner, stronger, and healthier. If you can jump into the philosophy of eating unprocessed foods and replacing them with lean proteins, whole wheat grains, fruits, veggies, and lowfat dairy...great. But, if it seems overwhelming try to make some simple baby steps changes to begin with.
Try to limit the amount of beef in your diet to once a week. If you crave beef, try filet mignon (3oz.- 164 cal., 7 grams of fat) over beef tenderloin ( 3oz. - 240 cal., 16 grams of fat). Target lean meat and seafood ( 5oz. mahi mahi, 100 cal. and 4 oz. chicken is 156 cal.).
Rather than white pasta, rice, and bread, switch to whole wheat varieties.
Eat a fresh peach or apple (at 40-60 cal., vs. a Dole fruit cup at 70 cal. with added sugar).
Try a natural brand granola bar ( Kashi) rather than a bluberry muffin ( a small muffin is 250 cal. and 13 grams of fat...and thats NOT the gigundo ones served at Starbucks).
Try lowfat feta. You won't tast any difference than the high fat variety ( remember when low fat cheese first came out and the products tasted like tire leather?) Try low fat/non fat cottage cheese and yogurt.
Try balsamic vinegar and extra virgin olive oil or go into the diabetic aisle at grocery. I love a no-calorie salad dressing found in that aisle made by Waldon Farms. I'd rather use my daily healthy fat oils to make my dinner more delicious rather than Ranch dressing which can be filled with 120 calories for 2 tbls..
Every change that you can make in your daily diet can help you achieve your health and physical goals!
Friday 9/25 Workout :
Biking on the street- 60 minutes, 10.5 miles
9/25 Friday Food Diary:
Breakfast-
1/2 peach, 1/4 cup Light n Fit non fat yogurt, 1/2 banana, 1/2 cup kashi go lean(167 cal)
1/3 cup egg whites
1/4 cup yogurt, 1/2 banana, 1/8 cup strawberries, blueberries(110 cal.)
A.M. Snack-
1/2 cup zuchinni( 20 cal)
2 small apples(97 cal)
Lunch-
Ice pop (80 cal)
Non fat soft serve (90 cal.)
P.M. Snack-
4 1/4 oz tuna steak( 160 cal)
Dinner- Pool Party
5 oz Chicken(100 cal)
Goat cheese dip ( 100)
Wine(300 cal)
Dessert-
Dessert(300 cal)
TOTAL CALORIES-1317
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