Weight management has always been a challenge, especially for people with long-shift working hours.

Depending on your medical condition, intolerances, and allergies, you will need to opt for a specific type of diet or simply avoid some foods. Skilled professionals from a Lowry stem cell treatment center affirm that the best thing to do in these circumstances is to ask the advice of a specialist- a nutritionist will help you create a meal plan that will prevent your condition from getting worse and maintain a normal BMI. However, there are a few guidelines that everyone can follow to eat healthier and manage their weight:

Learn to create a healthy plate.

The base of weight management is to know how to build a healthy meal. You do not need to spend hours cooking, spend a fortune, or be repetitive. 

Research has found that a healthy plate contains ½ vegetables, ¼ whole grain (such as brown rice, wheat barriers, and quinoa), and ¼ protein (poultry, fish, but also beans and nuts). 

Half of your plate should have vegetables. Scary, right? But be surprised that eating vegetables does not mean less taste. For example, there are a lot of fast-to-cook South-Italian recipes with pasta and vegetables. Have you ever tried ‘Orecchiette with broccoli rabe?’ or ‘Penne with asparagus?’ 

Few tips:

  • Opt for whole wheat pasta (it has a milder effect on blood sugar and insulin). Gluten-free pasta is even better (it feels ‘lighter’, it has a very similar taste, and it is recommended for people suffering from gluten sensitivity or intolerance, but it can be consumed by everyone)
  • When you cook, use healthy oils- such as olive oil, coconut oil, or avocado oil. Avoid butter.
  • Consuming meat three times per week is important, not only for the rich source of proteins but also for the good intake of vitamin B12 that boosts your physical energy level, but also combat fatigue and mild depression. The deficit of this vitamin can lead to anemia. 
  • Add fruits to your diet (researchers have found that it is recommended to eat at least five big fruits such as apples, pears, or bananas per day). Make a plan to add fruits to your daily routine. Replacing sugary snacks with healthy sugars such as fruits is especially important for women with hormonal imbalances, for example, with PCOS as they have insulin resistance.
  • Decrease the daily intake of sugar. This is important not only for weight management but also for pain management, as sugar is a highly inflammatory product.

Making a habit of eating healthy is not a sacrifice, it is a demonstration of self-respect and self-esteem. Your body can be a temple or a prison- you choose where you want to live.