If there’s one thing I’ve learned for sure as a woman who has been many different weights at many different times in her life, it’s that diets that require you to deprive yourself of everything you love will never work long term.
Human beings want to enjoy our lives, not just live them – with the exception of a few people who would rather be a certain size than enjoy a drink and some dessert with friends, we’re just not going to say no to the “good” stuff our entire lives.
That said, we can shift our belief as far as what’s good and bad, and begin to listen to our bodies and how much they want of any particular food item – and these 18 charts go a long way toward helping people look at food and diet in a different way.
18. Problem number 1? The price.
It should not cost more to eat healthy than to not.
17. Try a few swaps.
You might not even notice!
16. No food is the villain.
Shake the idea that food itself is “good” or “bad,” y’all.
15. Water is life.
It makes more of a difference than you probably realize.
14. Not all fruits are created equal.
Chips are chips, y’all.
13. Calcium is everywhere.
You don’t have to upset your tummy to find it!
12. You don’t have to say goodbye to carbs, y’all.
You can have a lifelong long affair and still be healthy.
11. No contest, really.
You don’t have to say no EVERY time, just MOST of the time.
10. Just a few swapped choices.
And still plenty of “treats.”
9. Still trying to convince my kids they’re all potatoes.
Why do fries have to be so yummy, though?
8. Read labels carefully.
But also just eat the dang thing and take a longer walk later.
7. The fat content is the same.
Make better choices!
6. Fruits are chock full of goodness.
Only some of that goodness is sugar.
5. Maybe just one a day, then.
You don’t have to give them up, just cut back.
4. Don’t put it in the fridge until you’ve got a plan to eat it.
And don’t ignore your nose if something seems off.
3. You’ve gotta stay healthy.
And look how many choices you have!
2. If you want to feel full…
What you eat matters as much as how much you eat.
1. Portions are a huge factor.
So is food quality, though.
Moderation is key! Is there a truer statement out there?
If you’ve found a place where you’re happy with your body and your diet, share your secrets in the comments!
The post Food Charts That Might Change the Way You Think About Your Diet appeared first on UberFacts.
Link in bio "Why I don't buy deli meat and how you can make your own choice." Like this post before you head over there to let me know you've been waiting. 
⠀⠀ ⠀⠀ The article answers questions about nitrates, processed meats, and even has a sandwich guide that shows you where to get granola butter and provides a zillion sandwich ideas. After you read it, come back and let me know what you think!⠀⠀ #kidseatincolor⠀⠀ ⠀⠀ . . . . . . .⠀⠀ #lunchbox #lunchboxideas #kidslunchbox #kidslunchideas #kidslunch #lunchideas #healthylunch #schoollunchideas #healthylunchideas #kidslunch #lunchtime #instalunch #lunchtime
#healthylunchbox #packedlunch #lunchprep #easylunch #lunchideas #foodforkids #yumbox #schoollunchbox #kidsfoodideas #toddlerlunch #schoollunch #vegetarianlunch #meatlessmeals #meatlessmonday #veggielove
– – #thefitnesschef #worksnack #snacktime #fatloss #fatlosshelp #nutritioncoach #eatsmart #diettips #diethelp #treat #caloriecounting #portioncontrol #fatlosscoach #snack #losebellyfat #cakes #officesnacks #officefood
food as fresh as your brand new 
Nikes! lol. _ I’ve posted about this before, but a couple people missed the post so I created a new graphic! It also includes freezer 
times. _ You can go slightly beyond the times and probably won’t get sick or anything, but these I’ve found are the best storage times for ultimate freshness and taste. They’re also what foodsafety.gov recommends on their website! _ Which is your favorite meat for mealprep? #fridgegoals #fridgetimes #iifym #mealprep #mealprepping #foodstorage #healthyeating #healthylifestyle #foodpoisoning #foodpoisoningsucks #healthandwellness #meats #cookingathome #homechef
– – P.s. which is your favourite fruit? 
– – #thefitnesschef #fruit #sugar #calories #berries #nutrients #snacktime #snack #vegan #caloriescount #eatsmart #flexiblediet #fruitsalad #micronutrients #avocado #fatlosstips #dieting #lowcaloriesnack #fruitbowl
Want a fun way to get your pizza on while still getting in more veggies? Try any of the options in the top row! . My personal favorite is the portobella pizza but all of these are great fun options you can make at home. Get crazy with it and add some fun toppings of choice! Info below: . Bell pepper pizza – 1/2 bell pepper, 1/4 cup marinara sauce, 2 tbsp mozzarella cheese + 2 broccoli florets. . Portable pizza – 1/2 Portabella mushroom cap, 1/4 cup marinara sauce, 2 tbsp mozzarella cheese, 2 basil leaves, 1 olive cut into slices. . Zucchini pizza boats – 1/2 zucchini, 1/4 cup marinara sauce, 2 tbsp mixed cheese, 2 cherry tomatoes. . Rice cake pizza – 1 rice cake, 1/4 cup marinara sauce, 2 basil leaves, 2 tbsp mozzarella cheese. . Pita pizza – 1 medium pita, 1/4 cup marinara sauce, 2 tbsp mozzarella cheese, 2 basil leaves + 3 cherry tomatoes. . Pizza pizza – Ordered from the doughroom in Culver City haha Because sometimes you can treat yo self to a damn real pizza. . How to cook the veggie pizzas: 1 – Preheat oven to 350F. 2 – Scoop out the inside of the mushroom, bell pepper or zucchini boat (you can cook the bell pepper or zucchini in oven before adding toppings or add toppings then cook if you don’t need it well done. Mushroom you can add the toppings right away & cook) 3 – Add 1/4 cup marinara, toppings & cheese 4 – Bake in oven for about 10 minutes then enjoy! . You can bake the pita & rice cake in oven or you can microwave xoxo. . P.S. make sure you check my 101 Healthy Snacks Ebook link in bio! (www.101healthysnacks.com) . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #pizza #glutenfree #getfit #gains #meals #healthyliving #determination #healthylifestyle
#nutritionchart #protein
Who else is grilling out this first official summer weekend?
Veggie buns are a naturally 
lower calorie, 
. #veggiebuns #glutenfree #veggielover #hellosummer #nutritionbymia
props @kids.eat.in.color
Graeme Tomlinson
– the ultimate summer hydration. 
Made with fresh produce like in-season berries, citrus & herbs plus @truelemon 10-calorie lemonade & limeade sticks made with citrus fruits + no artificial sweeteners or ingredients. Which one do you want to try? #spawater #drinkup #summerhydration 
Peach & thyme 
Black cherries, lime, mint & True Lemon black cherry limeade 
Blueberries & blackberries 
. 
Recently, in a small trial that used healthy food to successfully treat depression, one of the most surprising things that researchers found was that compared to the junk food diet, the healthy diet- composed of whole foods like veggies, eggs, nuts, seeds, and olive oil, was actually about 13% cheaper! (Jacka, et al)
. Here’s to healthy eating AND healthy bank accounts! And tag someone that needs to see this! 
• • • • • #cleaneating #healthychoices #healthyfood #healthyeating #nutrition #healthyliving #healthylifestyle #weightloss #instahealth #fitfood #exercise #active #protein #cleaneats #getfit #plantbased #determination #iifym #fitnessaddict #healthylife #gains #wellness #itsalifestyle #instafit #glutenfree #geniusfoods
. 
Cauliflower Swap out your banana and try this instead to keep your smoothie low sugar and still creamy! We swear, you won't taste it. For more gut-lovin', steam your cauli for maximum digestion! . 
Steam your zucchini for easier digestion! . 
. 
– – Whilst my heading is technically misleading in that alcohol as a single organic compound can never be ‘low calorie’, common reference to alcoholic drinks will always be done so through the term ‘alcohol’. For those pedantic nutritionists/scientist out there, this post should probably go under the alias of ‘low calorie drinks containing alcohol’. But you’d fall asleep before completing the heading… So f*ck that. – – Whilst alcohol is not a macronutrient like protein, carbohydrate and fat, it still contains energy. 7 calories per gram to be exact. Given it’s calorie density, it’s easy to understand how alcohol related calorie consumption can accumulate. – – The absence of nutritional value from these calories means that no potential behavioural benefits arise from its consumption (apart from the ability to turn in to a courageous sleaze or superstar DJ). Though there is evidence to suggest that the thermogenic response during alcohol digestion is around 20% of total calories. However, considering the intricacies of TEF with regard to alcohol usage is pretty futile when you’re 12 deep at 3am, dragging you legs along the pavement with ripped jeans, one shoe and an imminently collapsing kebab. – – If fat loss or maintenance is the goal, surely it’s worth considering drinks which taste the same/very similar, but have a reduced calorie worth. In most cases, the alcohol density remains the same, but changes to additional ingredients lower the overall calorie value. – – This way you can still socialise, enjoy the festive period and relax. But you can also get closer to your fitness goal at the same time
I’m often asked my feelings on fruit, to which I reply: I love them! But as I discuss in my book #GeniusFoods, I’m a discriminate fruit lover. I particularly enjoy low sugar fruits which are rich and micronutrients, and save higher sugar, modern cultivated fruit for special occasions (for example, apple 
season which l love). . Which is your favorite? Let me know! 
. ——- #lchf #keto #lowcarb #ketogenic #lowcarbhighfat #paleo #ketosis #primal #ketodiet #paleodiet #paleolifestyle #atkins #glutenfree #grainfree #ketogenicdiet #whole30 #sugarfree #jerf #ketofam #cleaneating #ketolife #instafit #dairyfree #highfat #comidadeverdade #nutrition #lavkarbo #realfood #fruit
(Image: @wendymac via @ciaosamin)
I get about 5 DMs a week from moms saying their kiddos won't eat meat. I've been doing a series on food battles here. I don't have a real quote for you, but I'm lumping them all together into "Help! My child won't eat meat!" 
⠀ ⠀ ⠀ 
Every muscle contraction in our body requires calcium! ⠀ Our body tightly controls the amount of calcium we have circulating in our blood so if you aren’t getting enough from your diet, the body will start to release calcium from its largest source, our bones! ⠀ This is why it is important to include calcium rich foods into your diet to maintain your bone strength (density) and prevent the development of osteoporosis. ⠀ The main foods rich in calcium are dairy products like milk, cheese and yoghurt. However there are many non-dairy sources that provide calcium. ⠀ If you are avoiding dairy because of allergies, intolerance or ethical reasons (vegans) make sure your diet includes non dairy calcium food sources. ⠀ Some non dairy sources of calcium like as spinach and rhubarb contain oxalates, naturally occurring compounds that decrease calcium absorption. This is just something to be aware of. ⠀ ⠀ ⠀ Men and women 19 years + calcium requirements: 1,000 mg:day ⠀ Women over 50 years & men over 70 years requirements: 1,300 mg/day ⠀ ⠀ ⠀ ⠀ If you aim to include 1-2 of the above foods at each meal and between meals I am positive you will reach the recommended amount! Don’t worry about the numbers! ⠀ ⠀ Help a friend out and tag them below 
Savina ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ If reposting this image, the content must not be edited! #bonesmatter #eatforhealth #dairyaustralia #wellnessblogger #weightlossjourney #nutritioncoach #allfoodsfit #foodasmedicine #fuelyourbody #healthychoice #nutritionfacts #dairyaustralia #weightlossjourney #dietitian #portioncontrol #eatsmart #calories #nutrientdense #weightlossideas #nutritional #veganshare #smartfood #healthytips #justeatrealfood #eatbetter #caloriecounting #notadiet #healthychanges #weightlosstips #nutritionfacts @rokebyfarms @thecultureco_ @vitasoy_aus_nz @outback_harvest
IS YOUR FAVOURITE MEAL DESSERT?! Well then you better listen up 
If you want to have your cake and eat it too – then it's important to note: eating well for overall health and fat loss is a two part system in that quality and quantity go hand in hand, the art of weight loss will always boil down to calories in vs calories out. If you want to lose weight you need to calorically be consuming less energy than expenditure. It is necessary to acknowledge the calorie value of your food choices as it will be the driver in whether you lose or gain weight. Take the above examples, a few small changes in dessert choices have changed the caloric density significantly between each meal, allowing you to fit in your sweet treat in more budget-friendly way for your calorie bank. Make smarter choices 
A #healthy approach to dieting is a flexible dieting method maintaining an 80/20 rule. The 80/20 rule practices a moderated approach where all foods can fit into a balanced diet. 
Around 80% of the time opt for whole foods that are rich in micronutrients, such as whole grains, leaner cuts of meat, legumes, vegies, fruits, grains etc and give yourself around 20% of the time where you choose foods that nourish your soul, that includes dessert. Be a strict flexible dieter – but not a restricted one 
Do you need help getting the balance right
Do you smash your diet Monday – Friday and battle demons and binges on the weekends
Let us show you the light with a customised science based nutrition plan and guaranteed results! 
LINK IN OUR BIO 
info@equalution.com
— 
Natural fiber from whole foods is one of the best ways of nourishing gut health, and thankfully a recent analysis of observational studies has confirmed the broad health benefits of eating more fiber. (ref: https://academic.oup.com/ajcn/article-abstract/107/3/436/4939351). But while quantity is important, quality is just as critical! — 
When it comes to gut health, we want to aim for foods with prebiotic fiber. Prebiotic fiber is microbiota-accessable, meaning your gut bacteria will consume it and make them happy. — 
Here I've listed some of the top gut-healing foods. If you're just getting started on a gut-improvement journey, go slow with these foods as a sudden increase in prebiotic fiber can cause pretty intense fermentation leading to bloating and worse 
Tag someone who needs this, and hit me with any questions—I got your back! • • • • • #veggies #kale #geniusfoods #greens #nutrition #guthealth #vegetables #probiotics #plantbased #healthyfood #cleaneating #organic #salad #weightloss #iifym #vegetarian #healthyeating #gains #wellness #homegrown #fitfood #quinoa #veggie #abs #healthylifestyle #instafit #sugarfree #paleo
– – People eat bread. This largely occurs because people like bread. In most cases it is not particularly nutrient dense, but that doesn’t mean it can’t be consumed with/without something that is nutrient dense. – – For too long bread has been blamed for weight gain or the primary food that stagnates weight loss. Whilst bread is left on supermarket shelves by those convinced that it’s the reason they are fat, the real issue is of course that several multi-faceted issues/actions across one’s diet and lifestyle contribute to weight gain. To attribute one food/food group as the single cause of the complexity that is obesity is short sighted. – – Most of the calories in bread originate from carbs in refined form (and we know how irrational people can be about refined carbs). But when an individual claims that relatively high carb foods are satanic for one’s composition, they are misinformed and irrational. In fact, one recent study tested diets with free access to refined carbs compared with refined fats. It’s results indicated that more weight was gained over time with free access to refined fats, not carbs. This is just one study of course. – – As you’ll see, in terms of calories, white bread is similar wholemeal and rye breads. Therefore you will not necessarily manage weight better by consuming brown bread, despite it being less refined. The only key nutritional difference is fibre. And whilst fibre may increase one’s satiety, attention must also be paid to additional food variables included in the form of fillings or spreads to gather a greater insight into total energy consumed and subsequent food behaviour. 
Here are 12 ways to make yourself happier! 
Now I know I'm going to get some hate comments for #3, but actually, it's a valid suggestion! A study of 1000 women found that those who consumed less than 3-4 small servings/week were twice as likely to have a diagnosed depressive or anxiety disorder as those consuming that amount. —