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A-Day Meal Tips and Tricks

 

BREAKFAST

  • Start with unsweetened coffee or tea to speed up your metabolism. You might want to replace sugar with a few drops of honey if you want a hint of sweet taste to your drink

  • Choose your cereal wisely, limit yourself from eating yogurt and milk with cereal that is high in carbs

  • Oatmeal is better than cereal because it sustain longer energy for your body

  • Toast with butter is very high in fats and carbs! You might want to replace the white bread with whole wheat or multigrain bread and use the unsalted butter instead.

  • Eggs, avocados, turkey and cheese are a good breakfast element as long as eaten in a moderate amount as they contain protein and fat but yet have a very low carb element.

  • Fruits contains a good-natural-sugar that is better than an added or refined sugars.

LUNCH

  • Try to swap your rice or pasta with green vegetables salads. You can add some protein such as tuna or chicken to boost your energy for the day.

  • Start consider a brown rice for your lunch companion. It can provide a complex carbs for sustained energy.

  • If you’re in a hurry, consider to eat a sandwich made with whole wheat bread and filled with lean protein instead of pizza or hamburgers.

  • Try to pairing foods differently to get the most nutritional benefits

DINNER

  • Cook Grilled or Steamed Meat with veggies as a great low-carb meal.

  • Use a vegetable peeler to create noodles from zucchini instead of wheat pasta

  • Try to eat dinner earlier rather than later. Set your cut-off time for the day.

  • It’s not a good habit to eat a heavy carb meal at the end of the day. You can have more carbs on breakfast and lunch as you will have more activities to do during the day.

  • You can also measure your food in 23cm plate. Fill half of the plate with non-starchy vegetables, one quarter of the plate with protein, and the rest with starchy vegetables.

 

SNACK

  • Choose beverages like water instead of sweetened drinks like sodas, juice, or energy drinks

  • Remember to eat something before you drink alcoholic beverages

  • Prepare some fruit slices or hummus to keep your snacks craving fulfilled.