Back on Track
By: Susan K Wilkerson, RD, LD
Is it a losing battle on your New Year’s resolution to eat healthy and lose a few pounds? Don’t give up. There is hope! After this weekend’s super bowl party’s, let’s refocus and get back on track. Here are a few tips to ponder and then take action.
• Eat at LEAST three times per day.
• Pay attention to your body. When you feel like you have had enough to eat, stop. Quit before you feel full, stuffed, or sick from eating. You can have more if you are really hungry. If you still feel hungry or unsatisfied after a meal or snack, wait at least 10 minutes before you have more food. Often, the craving will go away. Drink plenty of calorie-free drinks (water, tea, coffee, diet soda). You may be thirsty, not hungry.
• Pick lean meats, low-fat or nonfat cheese, and skim (nonfat) or 1% fat milk instead of higher-fat/higher-calorie choices.
• Get plenty of fiber. Vegetables, fruits, and whole grains are good sources. Have a high fiber cereal every day.
• Cut back on sugar. For example, drink less fruit juice and regular soda.
• Limit the amount of alcohol (beer, wine, and liquor) that you drink.
• Keep all food in the kitchen. Eat only in a chosen place, such as at the table. Don’t eat in the car or the bedroom or in front of the TV.
Select one or two of the tips to start now. When you have mastered them, revisit the list again and add a few more. Healthy eating is easier than you think. Make a few changes as you go can make a world of a difference.
Adopted from the Academy of Nutrition and Dietetics Weight Lose Tips handout.
What is next? Food preparation.