Tip #1: Balance your calories. How many calories do you actually need every day? Here are a couple resources that will help guide you: Calorie Calculator for Women and Men; and a holistic health tracker that you can use to track what you eat and how many calories you need.
Tip #2: Enjoy your food, but eat mindfully. Take the time to fully enjoy your food while you’re eating it (instead of just devouring everything on your plate). Pay attention to hunger and fullness cues before, during and after meals. Be mindful of them and use them to tell you when you’re full. And if you happen to get full before you finish everything on your plate, that’s ok! Save it for leftovers later.
Tip #3: Avoid oversized portions. Try using a smaller plate, bowl and glass. You’ll be surprised how you naturally end up eating a little less. When you’re eating out, try splitting a dish or take home part of your meal.
Tip #4: Foods to eat more often. These are all the foods you know are good for you: fruits, vegetables, whole grains, low fat dairy, etc. Make them the basis for meals and snacks. Try getting 2 cups of veggies, 1.5 cups of fruit and 3 servings of low fat dairy or lean protein each day.
Tip #5: Cut back on foods to eat less often. These are foods high in solid fats, added sugars, and salt (e.g. cakes, cookies, ice cream, pizza, fast food, sweetened drinks, etc.) Use these as an occasional treat vs. part of your daily meal intake.
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