12 Healthy Diet Tips - Best Ever

Tip 1: Eat a Healthy Breakfast
Try to eat at least 25 percent of your calories at your morning meal. Choose low-glycemic foods (those that won't spike your blood sugar), like whole-grain oatmeal and blackberries or poached eggs with a slice of whole rye bread. Studies show that when people have a low-glycemic breakfast, they're not as likely to binge on the wrong foods later in the day. They're also more likely to choose whole foods for the rest of their meals. Eating a whole-foods, plant-based diet sets you up for healthy weight loss.

Tip 2: Swap a Cup of Carb (rice or pasta) for a cup of Salad
If you're hooked on pasta or white rice, start by substituting a whole grain a few times a week. If meat usually takes center stage at mealtime, experiment with vegetable proteins like beans and legumes (curried red lentils, for instance, cannellini beans with escarole, or black bean soup). Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year. There's room for small amounts of animal protein, but aim to make 75 percent of your diet plant-based.

Tip 3: Eat fruits in season.
If you don't love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor. When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won't be disappointed. Check out the fruit calendar for California.

Tip 4: Control your temptation when free food is offered
Tempting foods are more likely to trigger overeating when we come across them unexpectedly. Since surprise food confrontations are a given these days, it’s helpful to be armed with a script when you’re confronted by tasty food. If you’re handed a sample of cookies at the supermarket, the line might be, ‘No, thanks. I’ve just eaten.’”

Tip 5: Be careful about nighttime cravings
Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but because of habit. Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea.

Tip 6: Plan for the occasional treat
Studies suggest that feeling deprived—even if you are consuming plenty of calories—can actually trigger overeating. Making any food off-limits just increases its allure. If pizza is your downfall, it might be too tempting to keep in your house—but you can learn to enjoy it in a “safe” environment. Make a trip to a pizza place, order a slice and enjoy it out in the open. The more you practice this, the more it becomes ingrained behavior. You can’t avoid a trigger food your whole life, but you can learn how to eat the foods you binge on in moderation.

 Tip 7: Use the Spices
Add spices or chilies to your food for a flavor boost that can help you feel satisfied. Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much.

Tip 8: Find Better Outlets for Stress
Turning to food to “numb out” emotions like anxiety works temporarily, but after the food is gone the stressful stimulus still remains—along with a hefty dose of guilt. Find ways to experience negative emotions with a response other than eating. Try deep breathing or meditation, calling a friend or going for a brisk walk. The more you practice these alternative behaviors, the more automatic they become. Eventually, reaching for a bag of chips can stop being the default reaction to stress.

Tip 9: Take it Easy on Sweets
Minimize consumption of added sweeteners, such as sugar, fructose, honey, and especially high-fructose corn syrup.

Tip 10: Avoid Bread and Pasta (flour based foods) at Dinner
Flour puts glucose in the bloodstream, so eat flour-based foods like breads or pastas only when you're more active and will burn it off-after breakfast or lunch. At night, even a couple of slices of bread can "counteract the weight loss you're after," explains Bagnulo. Don't mix fats and simple carbs. "Fats consumed with insulin-raising foods are more likely to be stored as fat," says Bagnulo. When eating avocado or olive oil, for instance, choose whole-grain breads and brown rice over refined carbs. When eating beef or lamb, Bagnulo advises avoiding flour-based foods, choosing whole grains or beans instead.

Tip 11: Analyze What You Eat When and How Much
At lunch, toss tuna and avocado with olive oil and lemon juice and pile it on a slice of whole-grain bread. It's fine to include salads with your meal, but save main-course salads for dinner. With a whole-foods diet -- vegetables, whole grains, healthy protein -- "you have the freedom to eat until you're full”. On the other hand, flour-based products like pasta and bread or refined foods like white rice require more attention. These foods affect your blood sugar, so keep the portions small (half a bagel, a cup of whole-wheat pasta).

Tip 12: Load up Fruits and Vegetables
Load up on veggies and fruit in the produce aisle or at a local farmers' market. Make veggies and whole grains -- barley, quinoa, brown rice -- the centerpiece of your meal. That said, don't force yourself to eat things you don't like. If you hate broccoli, for instance, try new recipes with a vegetable that you love -- perhaps Snow peas? Eggplant?

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