Planning your meals and snacks is the most important part of maintaining a
nutritious diet. Do all the hard work when you write up your grocery list so
you don’t have to think about your food choices when it’s time to eat. Plan
menus and keep the pantry well stocked. Some basics to keep in mind:
In general, the closer food
is to it’s natural state, the better off you are. Over processed foods are
higher in fat, calories, simple carbs, and chemicals. Try to get the bulk
of your groceries from the outer perimeter of the grocery store: produce,
meats, and dairy sections.
On the same idea, replace
processed carbs in your diet with whole grains. Look for the new whole
grain symbol on breads and pastas.
Try to make your diet
colorful. Naturally colorful foods are usually higher in vitamins,
minerals, and antioxidants.
Try eating several small
meals rather than three large ones. Many people find it is easier to avoid
overeating if they keep their body fueled throughout the day.
Portion size is very
important. Eat until you are just satisfied, not stuffed. If you eat at a
restaurant, you should always leave enough on your plate for a respectable
doggie bag! It can help if you eat slower, by being conscious of chewing
your food.
Switch from soda to water or
fresh brewed tea. Regular soda is basically a can of empty calories, and
diet soda is a can of empty chemicals. Consider a soft drink a treat, not
a regular part of every meal. In fact, if you drink several cans of soda a
day, just cutting that one item out of your diet could result in a
noticeable weight loss!
Go to your favorite fast food
restaurant’s website and check out the nutritional information. Make a
note of what items you can fit into a well balanced diet, and which ones
you need to avoid.
Go online or to a bookstore
and buy a couple of "quick and healthy" cookbooks. You can get
some great ideas for nutritious meals you can whip up at home instead of
tempting fate with take out.
Don’t deprive yourself of
foods you love, just don’t overdo it! For example, if ice cream is your
weakness, allow yourself a scoop every day after dinner. You will be less
likely to over-indulge and then feel guilty if you know you will have some
more tomorrow.