One popular misconception about healthy eating and weight loss is that cutting out entire food groups or severely restricting calories is the best way to lose weight. Many people think that eliminating carbohydrates, fats, or even entire food groups like dairy or meat, is the key to weight loss. However, this approach can be harmful to your health and can make it harder to lose weight in the long run.
In reality, a balanced and varied diet that includes all food groups in moderation is the most effective way to achieve and maintain a healthy weight. Eating a variety of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, provides your body with the nutrients it needs to function properly, while also helping to keep you feeling full and satisfied.
This week, we will be sharing healthy and well-balanced meal recommendations from our menu that can support you on your weight loss journey!
Healthy Eating Recommendations From Eden’s Menu This Week!
Our Nutritionists curated a variety of nutritious meals from our menu that can support you in your healthy eating or weight loss journey.
Explore more tasty healthy food from Eden’s food offerings here.
All recommended meals are lesser than 1000kcal.
Plain White Rice with White Fish Peppersoup & Fresh Cucumbers
Whitefish is an excellent source of protein, and when paired with plain white rice and fresh cucumbers, provides a low-calorie and nutritious meal that can keep you full for longer. This dish is high in vitamins and minerals, including B vitamins and potassium, which can help support healthy metabolism and reduce bloating.
Chicken & Sausage Rosemary Rice with Fresh Cucumbers
This meal is packed with protein from the chicken and sausage, while the rosemary rice provides carbohydrates for energy which helps boost productivity. The fresh cucumbers are rich in fiber, nutrients and water content, keeping you full and satisfied and preventing overeating.
Plain Bulgur with Fried Chicken Stew & Fresh Cucumbers: This meal is a perfect example of how you can enjoy delicious food while still achieving your weight loss goals. The bulgur is a low-calorie, high-fiber grain that can help you feel full and satisfied without consuming many calories. The chicken stew provides protein, while the fresh cucumbers provide additional fiber and micronutrients.
Eden Vegetable Spaghetti with Yaji Grilled Beef
This meal is a tasty and nutritious way to stay on track with your weight loss goals. The vegetable spaghetti provides carbohydrates and fiber, while the grilled beef provides protein and important nutrients like iron and zinc. And the Yaji seasoning adds a spicy kick without adding many calories.
Boiled Yam with White Fish Peppersoup & Fresh Cucumbers This meal is a perfect example of how you can enjoy a traditional Nigerian dish while still achieving your weight loss goals. The boiled yam provides carbohydrates and fiber, while the white fish peppersoup provides protein and flavor. The fresh cucumbers provide additional fiber and nutrients to keep you feeling full and satisfied.
Boiled Herb Sweet Potato with Grilled Croaker Fish Stew & Fresh Cucumbers
This meal is packed with nutrition and flavor. The herb sweet potato provides carbohydrates and fiber, while the croaker fish stew provides protein and important nutrients like vitamin B12 and omega-3 fatty acids. The fresh cucumbers provide additional fiber and nutrients to keep you feeling full and satisfied.
Boiled Plantain with Turkey Peppersoup & Fresh Cucumbers: This meal is a great option for those who want to enjoy Nigerian cuisine while also staying on track with their weight loss goals. The boiled plantain provides carbohydrates and fiber, while the turkey peppersoup provides protein and flavor. And the fresh cucumbers provide additional fiber and nutrients to keep you feeling full and satisfied.
Eba with Okro Soup & Grilled Beef
Eba is a low-glycemic source of carbohydrates that is high in fiber provides long-lasting energy and supports healthy digestion. Okra soup is packed with essential vitamins and minerals. It is advised to adopt portion control here depending on your calorie requirements.
Eve’s Chicken Garden Salad with Jollof Rice & Eve’s Vinaigrette
This meal is a perfect combination of taste and nutrition, starting with the lean protein from the juicy chicken and savory sausage that enhances the flavor, and aids muscle maintenance and growth. The salad, a colorful medley of fresh greens, is refreshing and packed with essential vitamins and minerals, making it a nutritionally balanced option for those on a weight loss journey. The vinaigrette dressing, low in calories and fat, adds a burst of flavor without compromising the meal’s healthfulness. And the fiber from the salad will keep you feeling full and satisfied for hours, reducing cravings and the urge to snack.
Additional Weight Loss Tips
To further support you on hitting your weight loss goals, these are some tips to help optimize your meal choices even if you are not an Eden subscriber [Subscribe to get an Eden Meal Plan]
- Choose meals that are grilled, baked or steamed instead of fried. These meals are lower in fat, calories, and higher in nutrients.
- Meals made with vegetables, beans, and whole grains are typically more nutritious, lower in calories and higher in fibre. They keep you satisfied and fuller for longer periods.
- Try to eat vegetables at every meal. This will help you get the recommended daily amount of vegetables and will also help you feel full, which can help with weight loss.
- Eat more protein rich foods. It will help increase calories burned during digestion and increase satiety – meaning you are less likely to overeat.
- Prioritize whole foods over processed foods.
Pictures of vegetable-based dishes and/or whole grains go here
You should also:
- Practice portion control. Try smaller meals at intervals than larger servings at once.
- You can divide your meals into 2 portions and even go ahead to add veggies, fruits or nuts as a side to one of the portions.
- Drink water or unsweetened beverages like fresh juices instead of sugary drinks. This can help you save calories and stay hydrated. You can try some of the juices and smoothies on our menu.
- Engage more in physical activity. Start a new activity you enjoy – It will help increase calories burned and keep you fit.
Healthy Eating and Mindful Eating Tips
Here are some mindful eating tips that will help improve your relationship with food.
- Pay attention to hunger and fullness cues: Eat when you’re hungry and stop eating when you’re full. Listen to your body’s signals and avoid eating for emotional reasons or out of habit.
- Portion control: Use smaller plates and bowls to help you control your portion sizes. When eating out, consider sharing a meal or taking half of it home for later.
It’s also important to remember that weight loss is not just about what you eat, but also how much you eat and how much physical activity you get. To achieve sustainable weight loss, it’s important to adopt a healthy lifestyle that includes regular exercise and stress management, in addition to a balanced and varied diet.
At Eden Life, we’re committed to helping you eat and live better. This nutrition guide is meant to help you be more intentional about picking your meals and building a healthy relationship with food. We will be releasing new guides for subsequent menus and we hope you find them useful.
Book a session with a nutrition professional here.
Frequently Asked Questions About Healthy Eating Or Weight Loss
- Do I need to cut out carbs to lose weight?The answer is NO. It would surprise you that you NEED carbs for weight loss because they are your body and brain’s primary source of fuel. Also, carbs do not make you fat. What makes you add weight is consuming your calories in surplus with little to no exercise.
- Which is better, exercise or diet?Both are. If you want to lose or maintain your weight, both exercise and good nutrition (diet) would help you achieve that. It is true that you cannot ”outrun” your fork but these two work hand in hand. Diet improves your body’s composition while exercise enhances it.
- Do I need to skip my meals?You absolutely do NOT need to. This approach is a bit counterproductive as you would likely consume all your calories in one go. Additionally, going on an extended period of time during the day without eating could make you irritable and unproductive because of course you are hungry. It also increases your chances of binge-eating.
- Is there any specific diet for weight loss?Unfortunately, there isn’t any. Most of these diets, including intermittent fasting are not quite healthy for you. You might see some changes within a short time but in the long run they become extremely ineffective and unsustainable. Your focus should be having and maintaining a good nutrition and lifestyle.
- Do I need to count my calories?Not necessarily. Knowing and understanding the purpose of calories is important. It can be important for weight loss at the start of the journey so you are conversant with it but as time goes on, your focus should not be on calories alone but also how nourishing the food is. A meal can be high in calories and still be healthy and vice versa. Remember, moderation is key.