5 ways to stay on top of your game

Healthy eating is important for well, good health.  Maintaining a balanced diet that is rich in variety, moderate in calories, and high in nutrients will ensure a healthy weight and a variety in the way of diet.  Here are 5 ways to stay on top your ‘eating healthy’ game:

1) Watch your portion size- Portion sizes have gotten bigger over the years in restaurants and in packages you buy at the store.  This reality makes it hard for the average person to figure out what the accurate amounts of intake should be.  If you need a reminder check out a previous blog Portion Size: Not for the faint of heart Before you eat, you should plan out how much you will be having and how much is going to get on your plate.  If you are eating out check out your nutritional stats online or in the restaurants.  Do NOT make excuses and ALWAYS be mindful. These are words you should live by.

2) Do not skip meals- Skipping meals will throw your body out of whack faster than any crash diet will.  Skipping meals can make you feel more tired, causing you to grab for the bad food and has links to low blood sugar, which can make you dizzy or throw off your balance (Johnson, S., et al. (2010). The effects of dietary fasting on physical balance among healthy young women. Nutrition Journal.) You may think that you are doing wonders for your waistline by skipping a meal here or there- but you are not.  You are actually pushing your body into starvation mode and slowing down your metabolism, hence causing you to gain weight.  My points here:

Always eat breakfast, eat smaller meals more frequently, and carry snacks with you

3) Cut out FAT, SALT, and SUGAR as much as you can- It’s doesn’t take a genius to realize that these three aforementioned items cannot be good for you.  When has anything in excess EVER been good for you?  Avoiding fat, salt, and sugar will save you headaches, stomachaches, and extra calories.  I’m not asking you to give up your vices– these things were meant to bring flavor, passion, and preservatives to the foods we eat– I’m asking you to cut out where you can so you can bring more balance to your eating regime.

Buy LEAN and LOW-FAT food and make the extras for special moments, not for everyday use.

4) Know your food triggers- I eat more when I am stressed.  You may eat more when you are around other people.  The key here is to know what sets you off and what makes you weak and then control the situations that may control you.  If you slip up get back on track as soon as you can.  Ways to get back on track include:

Keeping a food diary                        Gradually changing back to your normal diet                           Adding moderate exercise

5) Eat a variety of food- Eating a variety of food will help you get all the nutrients you need.  Resort to the Food Pyramid DAILY as your guide for how much you should be eating.  Here are ways to add variety to your diet.

  • Go to a Farmer’s Market
  • Make Smoothies
  • Buy 3 new fruits and veggies to try a week
  • Try dried beans and a variety of grains instead of processed rice and food
  • Experiment with recipes

Once you start thinking about the WHOLE PICTURE, then you can bring your healthy eating to fruition.  Being on top of your game requires a resilient commitment and tons of practice.  Now, go stay on top of your game!

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