- Work on identifying triggers and patterns in your eating. Avoid your triggers and devise a plan.
- Be mindful of portion control and servings from the food pyramid. (I much prefer the Mediterranean food Pyramid)
- Devise your food choices for breakfasts, lunches, dinners and snacks and make sure they fit into your menu plan. (If you have not done this already)
- Try adding lean protein to each meal especially breakfast.
- Keep adding fiber into your diet. Fiber makes you feel full and slows digestion. Aim for 35 grams of fiber per day! Trader Joe's High Fiber cereal is 9gm. for 2/3 cup. Eat a cup and you are over a third of the way there. Cereal can be your afternoon snack! It keeps you going for hours.
- Continue to decrease eating processed foods and sugar. These are empty calories and cause your blood sugar to spike which tells your fat cells to store fat. Not a good thing! I BELIEVE THIS IS THE BIGGEST AREA MOST OF US CAN IMPROVE ON.
- Be mindful of eating out. Devise a menu planner to keep in your car of your favorite restaurants. Know what you will eat before you enter because looking at the menu can be dangerous!
- Keep working on increasing fruits and especially veggies in your diet. Half of your plate should be veggies and potatoes, corn and peas count as your carbohydrate choice not your veggie choice.
- Do nothing else while eating but enjoy your food. Calories should be tasted and not mindlessly eaten. Remember to eat at the table only.
- Try to work in beans, lentils or peas as a great protein and fiber choice.
- It is great to be eating small mini meals (snacks) in between your meals. Aim for 100 to 200 calories and make them healthy.
These are just a few of the changes that you can make. Remember just making 3 changes per month and making them a habit is huge. The more you know, the more you can eat! I am for that!
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