Tolulope Adebile
DIET, HEALTH & ME
Author: Tolulope Adebile
Published on: 9/08/2024
Hey there! If you’re anything like me, juggling a busy life while trying to eat healthy can feel like a never-ending battle. But guess what? You don’t have to be perfect to make positive changes. Let’s dive into my real-life eating habits and discover how small tweaks can lead to big health benefits.
The Real Deal with My Diet
I’ll be honest—I barely touch fruits, but I do manage to sneak in some vegetables here and there. My whole grains mostly come from rice, tombrown cereal, and oats. When it comes to proteins, I’m all about red meat, chicken, pork, turkey, salmon, and eggs. Dairy? Powdered milk is my go-to. I use vegetable oils for fats, and I love nuts and yogurt. My water drinking habits? Let’s just say they need some work. And yes, there’s salt in almost everything, not to mention my love for spices, seasonings, honey, some sugar, diet coke, nut mix, lots of pepper, mixed veggies, and pancakes.
Making Small Changes for Big Results
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Sneak in More Fruits and Veggies: I know, I know—fruits aren’t my favorite either. But adding a banana to my cereal or a handful of berries to my yogurt can make a difference. For veggies, I try to include them in my meals, like adding spinach to my white rice or mixing bell peppers into my omellete. I also mix in mixed veggies into my pasta and spaghetti.
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Hydration Station: Drinking water is crucial, but it’s easy to forget. I carry a water bottle everywhere and aim for at least 1 liter a day, with a goal of 8 glasses daily. Setting reminders might help, and I’m working on managing bloating after drinking.
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Whole Grains for the Win: Rice, tombrown cereal, and oats are great, but I will try to mix in other whole grains like quinoa or barley for added nutrition and variety. A good recipe will help!
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Protein Power: My protein game is strong with red meat, chicken, pork, turkey, salmon, and eggs. To keep it balanced, I oftentimes swap red meat for leaner options like chicken or fish.
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Dairy and Fats: Powdered milk works for me, but I also enjoy low-fat yogurt. For fats, I stick to healthy options like vegetable oils and nuts. They keep me satisfied and energized.
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Mindful Seasoning: I love my spices and seasonings, but I try to be mindful of the salt and seasoning cube content. Using meat/chicken stock and spices can add flavor without the extra sodium.
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Sweet Treats: Honey and some sugar are part of my diet, but I try to keep them in check. Diet coke is my guilty pleasure, but I balance it with healthier drinks like watermelon and cantaloupe blends (sometimes). I avoid sugar, especially the added ones.
Practical Tips for Healthy Eating
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Plan Ahead: Meal planning helps me make healthier choices and avoid last-minute junk food runs. I set aside time each week to prepare and plan my meals and snacks.
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Read Labels: Understanding food labels is key. I look for foods low in added sugars, sodium, and unhealthy fats.
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Portion Control: Using smaller plates helps me control portions and avoid overeating.
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Healthy Snacking: I keep nutritious snacks like nuts and yogurt on hand to curb cravings, and for situations when my cravings take over, I limit my intake.
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Cook at Home: Preparing meals at home gives me control over ingredients and allows me to make healthier choices.
