- Make small shifts in your diet that you can stick with.
- Can you think of a food habit you’d like to change? Are you a soda drinker? Do you go hours without eating? Do you eat on the run?
- Slash the sugar. Instead of cutting sugar out completely, look for small ways to cut back on it. Perhaps cut back on sugar added to coffee/tea or choose plain yogurt over sweetened yogurt.
- Remember, every 4 grams of added sugar is equivalent to 1 teaspoon of sugar.
- Cook more. Cooking at home involves planning, but it does not need to be complicated. Once you get started, it gets easier.
- Picking up food at McCaffrey’s is not cheating! Get your fish steamed, grab a rotisserie chicken, or visit prepared foods.
- There are wonderful recipes on our portal.
- Measure. Pay attention to your portion sizes to keep your diet in check. While measuring your food can be a bit cumbersome, after a while you will be a pro at guesstimating portions.
- Eat the colors of the rainbow: Besides helping us feel fuller on fewer calories, eating a colorful diet high in fruits and vegetables will give your diet a boost of vitamins, minerals, antioxidants, and fiber. Fresh, frozen, or canned – it all works.
- Whenever possible, add fruits and vegetables to meals, like sandwiches or omelets.
- Enjoy a piece of fruit or cut vegetables for a snack.
- Eat more pulses. Dry peas, beans, lentils, and chickpeas are high in protein, fiber, and healthy unsaturated fat. Add lentils to salads, make a bean dip for veggies, or make a Vegetarian Black Bean Taco.
- Try to consume as least 3 to 5 servings of whole grains every day. Pay attention to food labels. Look for a whole grain as the first ingredient in your grain products. Do not confuse the term “whole grain” with “multigrain.”
- The term “multigrain” is defined as containing a blend of two or more grains. The grains may be healthy if they are whole rye or whole oats. However, a blend of enriched wheat flour is refined and is not considered a whole grain.
- Watch intake of highly processed foods. Do your research and choose snack foods with simple ingredients you can pronounce.
- Include healthy fats. Healthy fats like olive oil, nuts, and avocados help us feel full. Remember, portion control is key.
- Minimize alcohol. Men should consume no more than two drinks per day and women a maximum of one drink per day. One drink is defined as 5 fluid ounces of wine, 12 fluid ounces of beer or 1.5 fluid ounces of 80-proof liquor (like rum or vodka).
- Stay hydrated. Drink plenty of water to help your body function more optimally and give you more energy. Mistaking thirst for hunger can lead to overeating and weight gain.
- Get Moving. In the springtime, we have the added benefit of great weather and more sunlight. Exercising regularly offers up many benefits, from weight management to improving mood.
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