Standardized Eating…what?

Eat Without Feeling Deprived…Standardized Eating

 Eating for Success

Standardized eating has been a huge part of me getting my nutrition/calories/snacking in order.  When I say “standardize eating” what I am referring to is choosing a couple balanced meals and snacks that become a regular part of your daily eating routine.  This approach saves time and mental energy and makes healthy eating easier to fit in to hectic schedules.  Having your go to meals and snacks available eliminates some of your food choices helping you make healthy choices with less effort.  Instead of figuring out what sounds good, you just prepare your meal and get on with your life.  This puts food in its proper place in your day…needed but not the focus.

Here are some examples of meals and snacks that are a part of my daily life to give you some ideas.  The important thing to understand as you formulate your standardized choices is to include foods that you enjoy in a balanced way so you don’t feel deprived which usually leads to overeating and impulsive decisions.  I like lots of different textures, so adding crunchy topping to my morning yogurt satisfies that craving for me.  It is too easy to add a cup of crunchy goodness when I don’t need all those calories, so I have a 1/4 cup measuring scoop in the cereal so a correct portion is easy-peasy.

 Some ideas to get you thinking:

1st right out of the gate:  big glass of water!  Just chug it and make your first choice of the day a healthy one!

My Standard Breakfast:  1 Carbmasters (Kroger brand that is higher in protein and lower in sugar than a Yoplait type yogurt) yogurt with ½ cup fresh berries or half a banana & ¼ cup of Ancient Grains cereal.  1 Whole grain sandwich thin toasted with 1 TBSP peanut butter.

Option 2 for breakfast:  Hot 5 minute Oatmeal with raisins, 1/4 cup almond milk, 1 TBSP. brown sugar and cinnamon, Apple slices with 1 TBSP. peanut butter.

Usual Lunch:    Spinach salad with whatever veggies I have on hand (shredded carrots, cucumbers, peppers, etc.) and ½ cup lean protein of some sort (chicken, pinto beans, hard-boiled egg whites).  ¼ cup low fat cheese and I use salsa for dressing.  I like one serving of Triscuits or other whole grain cracker with my salad.

Option 2 Lunch:  Sometimes it is too cold for salad, so I opt for a burrito.  1 whole wheat tortilla, ¼ cup pinto or black beans, ¼ cup low fat cheese.  Toast in the toaster oven and then add salsa and spinach.  1 serving Tortilla chips with salsa and Carrot sticks

Quickie Lunch:  Protein shake:  ¾ cup almond milk, ½ scoop whey protein, 1 cutie, ½ banana, 2 Strawberries and ice; blend and off I go!

My go to snacks: (eat every 3-4 hours while awake to maintain steady blood sugar and burn fat instead of store it)

  • Small handful of almonds (6-8) with fun-size pack of peanut M&M’s (my fav!)
  • Sugar-free fudgsicle (another fav)
  • Luna Bar
  • Nature Valley Peanut butter and Dark Chocolate Protein bar (fav)
  • 1 cup popcorn
  • Celery sticks with peanut butter and raisins (fav)
  • Apple slices
  • Baby carrots

For dinner, often we eat vegetarian. I focus on veggies and lean protein and finish with a wine spritzer and a fudgsicle!  There you have it, no feeling deprived and lots of yum!  Be creative and plan for success by creating standard meals and snacks.

Shift your focus to living instead of eating.


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