DON’T JUST EAT, NOURISH YOURSELF by acquiring healthy habits around food. One strategy is to limit your intake of highly (ultra) processed foods. By doing this, you can naturally reduce your appetite and put an end to constant cravings, as well as achieve a healthy weight.

As a general guide, limit consumption of items in packages, cans, and bottles that contain more than 5 ingredients. These packaged items tend to be ultra-processed and are usually high in added sugars, artificial sweeteners, unhealthy fats, and empty calories.  In addition, they are engineered by food manufacturers to make you want to eat more.  They are much more likely to cause cravings (and overeating) than whole and minimally processed foods.

Choose healthy, unprocessed, or minimally processed foods instead. Here are some examples:

  • vegetables and fruits, including fresh, frozen, or unsweetened dried produce
  • grains such as brown rice, quinoa, farro, barley, and oats
  • legumes such as beans and lentils
  • starchy root vegetables such as potatoes sweet potatoes
  • meat, poultry, eggs, and seafood
  • milk and plain yogurt
  • herbs and spices
  • nuts and seeds
  • olive oil and avocado oil

Check out these Mexican-inspired quinoa stuffed peppers made with just 10 ingredients. Sweet bell peppers loaded with quinoa cooked in vegetable stock, smoky spices, black beans, and corn – roasted to perfection.

Lorraine Matthews-Antosiewicz, MS, RD


Spring is here! Are you ready to get back to your healthy eating habits? I can help you find simple ways to get back on track so you can feel better, have more energy, and lose some weight.

LET’S TALK.  I look forward to speaking with you.

If you need help creating a healthy eating plan, give me a call @ 732-494-1149.


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