Exercise away the craving! Substitute an exercise high for a sugar high. It will also give you more energy and make you feel good!
Eat protein! It balances our blood sugar levels throughout the day. Eat Protein — it’s an essential nutrient for shutting off your brain’s hunger mechanism. Best options: Skinless chicken breast, fresh fish, eggs, yogurt.
Include fiber-rich vegetables with your meal.
Eat balanced meals which include complex carbohydrates and essential fats – complex carbs guarantee a slow absorption of sugar which stabilizes insulin levels to go the distance. Think oats, quinoa, butternut, sweet potato, brown rice, pumpkin and ditch the white processed carbohydrates.
Great fats to include are raw seeds and nuts, cold pressed olive oil, avocado, salmon and sardines, they really do go a long way with beating sugar cravings.
Avoid artificial sweeteners because they actually generate a craving for real sugar and more calories without satisfying you – many people gain weight because of artificial sweeteners.
Drink green tea. Not only is it an anti-inflammatory to help you deal with the stress response, but its bitter taste kills the desire for sugar. Soon it will serve as a relaxation cue.
What does 5 servings of fruit and vegetables really mean and what is a serving?
Quick table to eyeball a serving:
- 1 piece of fruit (the size of a tennis ball)
- 1/2 cup cut up fruit, raw, cooked, frozen, or canned (looks like 7 cotton balls)
- 1/4 cup dried fruit
- 3/4 cup 100% fruit juice
- 1/2 cup cut up veggie, raw, cooked, frozen, or canned (looks like the bulb part of a light bulb)
- 1/2 cup cooked, canned or frozen legumes
- 1 cup leafy greens
- 3/4 cup 100% vegetable juice
Fruit and vegetables: what does ‘5 a day’ really mean?
Eat your fruits and vegetables” is one of the tried and true recommendations for a healthy diet. Eating plenty of vegetables and fruits can help you ward off heart disease and stroke, control blood pressure, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss.
We’ve all memorized the fact that we’re supposed to be eating five servings of fruits and vegetables each day. We should in my view be eating a lot more than 5 servings, that’s the minimum, the more the better! Two thirds of what you eat should be fruit and vegetables.
Fruit and vegetables are a good source of essential vitamins and minerals. They contain lots of special nutrients called antioxidants that help protect the cells in your body from damage and illness.
It is recommended that you should be eating at least five portions of fruit and vegetables a day. As a rough guide, fruit and vegetables should make up about a third of everything you eat each day.
Your aim should be to include a veggie and fruit with each meal, and then again at snack time, you should have no problem reaching your intake!
Try these tips to fit more fruits and vegetables into your day:
- Keep fruit out where you can see it. That way you’ll be more likely to eat it. Keep it out on the counter or in the front of the fridge. Keep some fruit on your desk and in a cooler bag.
- Get some every meal, every day. Try filling half your plate with vegetables or fruit at each meal. Serving up salads, stir fry, or other fruit and vegetable-rich fare makes it easier to reach this goal. Bonus points if you can get some fruits and vegetables at snack time, too.
- Explore the produce aisle and choose something new. Get in a variety of colour. Variety is the key to a healthy diet. Get out of a rut and try some new fruits and vegetables—include dark green leafy vegetables; yellow, orange, and red fruits and vegetables; cooked tomatoes; and citrus fruits.
- Make it a meal. Try some new recipes where vegetables take centre stage. So large salads with vegetables, stir fry’s and roasted vegetables.