Habit 1: Healthy Breakfast
Our first big priority is to establish regular meal times and adequate nutrition. Think of a cow. Cows eat all day long. Why? It is so difficult to get nutrients from the food they eat (e.g. grass), that they need to eat throughout the day. Although you are probably easily meeting your caloric needs, are you meeting your other nutrient needs? Do you eat enough vegetables? Enough fruits? Enough whole grains? Enough protein and fat? If you don’t, no wonder your body is pushing you to eat more!
We want to create a pattern of at least 3 balanced meals per day plus 1-3 snacks. Some people prefer to have 5-6 smaller meals daily. If so, feel free to make that adjustment. For now, we won’t worry too much about calories or portion control. First, we want to make sure you are eating regularly and getting enough nutrients. We’ll start first with breakfast.
A healthy breakfast has a mix of whole grains/starch vegetables, fruit, and protein (or fat). You can eat as much as you feel like, but make sure to eat at least:
- 1 serving of fruit
- 2 servings of grains or starchy vegetables
- 1 serving of protein or fat
A serving of fruit is about the size of your fist.
A serving of grains/starchy vegetables is 1/2 cup, which is about HALF the size of your fist
A serving of protein, such as meat, is 3 oz which is about the size of the palm of your hand
A serving of fat is 1 oz which is about the size of your thumb.
Skim milk has both protein and carbohydrates. Other types of milk have protein, carbohydrates, and fat.
An example breakfast is 1 medium apple (1 serving fruit), 1/2 cup of oatmeal (1 serving grain), 1 slice of whole grain toast (1 serving grain) with 1 tablespoon of almond butter (1 serving fat). Remember, this is a minimum. You should absolutely eat more if you still feel hungry!
All of the eating recommendations for HDF are based on standard nutrition recommendations and sound science. If a diet you are following does not agree with these recommendations, feel free to adjust your eating plan as you wish. The most important thing is that you find what works for you, an eating plan that helps you to feel vibrant, satisfied, and healthy. If you have special dietary needs, please consult a nutritionist.
Next steps:
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Sally Ann Price