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The Wise Decision: 4 Must-Haves in Every Meal

By Sterling Wise Special to the NNPA from the New Pittsburgh Courier | 2/21/2014, 11:44 a.m.
Grilled
 Baked
 Broiled
 Steamed

This may be the most important message of the year regarding your eating plan for 2014.

If you use these 4 strategies with every meal, I guarantee you’ll have an amazing physical transformation this year…

1) Pay attention to the cooking method

The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

Avoid foods prepared like this:

Fried and battered
Processed and packaged
Doused with cream sauce
Sauteed

Choose foods that are prepared like this:

Grilled
Baked
Broiled
Steamed

2) Your meal should be mostly protein

The bulk of your calories should be coming from a quality source of protein. With the first guideline in mind, these will be high quality, healthfully prepared.

Good choices of protein include:

Fish
Chicken
Turkey
Egg
Lean red meat
Beans

3) Include lots of fiber

Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

Try these forms of fiber:

Salad
Seasonal vegetables
Fruit
Legumes

4) Lay off the starches

Here’s where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods.

Starches to Avoid:

Potatoes, 
Pasta, 
Rice, Cereal, 
Bread, & Crackers

For faster results, pair your clean eating with a challenging exercise routine.