Maximize Healthy Eating In, Out, or Delivery

January is the month when eating healthy is in. Motivation, resolve, and gym memberships soar. People start talking big.

“I’m never eating carbs again, demons!”

“No more wine. I swear.”

“I will not buy ice cream. Repeat. I will not buy ice cream.”

There is nothing wrong with that. A little honest inspection of your diet is a good thing. We could all use a tune up after the holidays. Motivation is the first step but it is useless without a basic knowledge of the how to eat healthy. There are so many ways to eat healthy-paleo, Whole30, Mediterranean–but the basics are pretty much the same.

1. Real Ingredients– I consider this simple tip the most important. If you can’t pronounce ingredients on the food you plan to eat, chances are your body can’t recognize it–which will make it difficult to process. If you don’t cook with it at home (insert the word yet if needed), then it’s probably not the best choice. When reading labels, the first few ingredients are the most important since they make up the largest percentage of the food. Try to avoid sugar in the top 3.
2. Portion Size– Okay so this tip is a near tie with #1 on importance because I believe it’s the most common eating mistake. In the last few decades, portion sizes has increased like never before. Bagels have doubled, small drinks grew from 8 to 12 ounces, even our plates are 3 inches larger!! Not only do you need to pay attention to how what you eat but how much you eat. The best news is you are equipped with a built-in cheat sheet, your hand!! Check out this simple guide.
3. Veggies– Never can have too many and the majority of us do not get enough. Salads are an easy good start and remember they can be fun and flavorful when you add colors and seeds. If you can handle it, make your own dressing. If you just rolled your eyes, pick something light and runny. Measure it inside the cap, that’s all you need. And please don’t be afraid to roast your veggies. Trader Joes always has pre-chopped and seasoned brussell sprouts, butternut squash, peppers etc…

So what happens when you never cook (never say never… post coming!), are out on the town, or get in a pinch and need to pick something up? No, the basics do NOT go out the window. Apply them to a restaurant, the store, and/or a delivery service!

A. Restaurants– Finding healthy(ier) choices has never been easier. Menus list calories, actually have sections with “lighter” options and wait staff is used to people requesting a few adjustments like dressing on side, 86 the mayo etc. Pay particular attention to the portion size, my rule is to take half home or opt to split with a friend. Go for grilled items vs sauteed which is code for heated in large amounts of fat and don’t be afraid to substitute a salad or fruit instead of fries.

B. Take Away/Delivery– Whether you flat out don’t cook or are Martha Stewart, all moms will decide to pick something up for their family to eat. You can still find a delicious and nutritious meal. Lucky for Jacksonville, we have several delivery services that comply with the rules above:)

Kathy’s Table– Located off Phillips Highway, they offer pre-portioned grab and go meals if you are close and deliver if you are not! She offers meal plans (bundles of meals for a set price) and all offerings are dairy and gluten free.

Gregory Paul’s– This is a popular takeaway option at the beaches. Menus are updated weekly. They have tasty vegetable/salad sides and flavorful entrees, just go easy on the ones with creamy sauces.

Native Sun– Both in town and now at the beaches, Native Sun is a happy haven of healthy options. Their food meets all my basic requirements, and the bonus is it is all organic!

Zoe’s Kitchen- This Mediterranean style restaurant is a great choice while shopping at the Town Center or in Ponte Vedra. From sandwiches and salads to my favorite, the shrimp kabobs, I love the variety of fresh options available and the abundance of vegetables.

J. William Culinary – J William’s perfectly portioned, vacuum-sealed meals are the easy answer when there is no time to cook. JWC prepares meals daily with a variety that ranges from paleo-friendly, gluten-free, dairy-free, low-carb and vegan options.  And yes, they deliver!

The perfect recipe for a healthier New Year is equal parts motivation and basic knowledge. Notice I didn’t say anything about a “diet.” The basics of healthy eating do not change. They are tried and true. Eating healthy can be simple if you are willing to make the effort.