The beginning of a new season always invites change and attention to our daily routine. As we roll into fall, our diet and food choices morph to accommodate the cooler weather and schedule changes. To start September off on a healthy foot, keep the following tips in mind.
- Be mindful when eating and drinking: Food is meant to be enjoyed. When you take that first bite, really taste what you are eating. Focus on your food – chewing and enjoying your food as you eat. Chewing longer actually helps prevent overeating. When you slow down, chew well, and focus on the meal instead of everything else, you will most likely feel more satisfied with fewer calories. This may not only improve your mood, but your digestion as well, giving your brain and chance to catch up with your stomach.
- For a satisfying healthy meal that comes together quickly, chew on this Grilled Chicken Salad that is packed with fresh greens, juicy chicken, and crunchy roasted chickpeas. A tangy carrot dressing adds a pop of flavor, while avocado and pumpkin seeds make it hearty and satisfying. It’s a simple, healthy meal that’s great for lunch or dinner and comes together quickly for easy meal prep for the week!
- Watching portions sizes is key to a healthy diet. One easy way to keep an eye on portions is to simply swap out your traditional dinner plate for a smaller alternative. Over the past 50 years the average plate went from 9-10 inches to 11-13 inches. As a result, over the years, portions sizes and caloric intake have increased by 20-30%. Studies show that most people feel just as full when finishing up a meal from a smaller dish when compared to a larger one. When preparing food, be sure to pay attention to the serving size noted on the recipe and the portion size you consume.
- This Greek Burger Bowl features a juicy, grilled chicken burger, crisp veggies, and creamy tzatziki dressing. It is full of Mediterranean flavor and takes just 30 minutes to make. This recipe makes 6 bowls. If you are prepping for 1 or 2, either cut the recipe in half or plan for leftovers.
- One way to keep tabs on what you are eating is to journal what you eat. Whether you are using a pen and paper, or tracking your intake on your phone, the more information you include, the more helpful it is to identifying habits, both good and bad. Surprisingly, you may be less likely to eat that cookie if you “track that snack”. If you feel your meals are fine, but your snacking is veering out of control, focus on what is important to you.
- If you a craving something chocolate, take a bite of this Sweet Potato Brownie. These brownies are made with mashed sweet potatoes and applesauce instead of lots of sugar. Made with cocoa powder, these brownies at just over 100 calories each. They are great for a healthy and tasty snack or dessert. Just be sure to watch the portion sizes.
- Or enjoy these soft and chewy Carrot Cake Protein Balls. Made with real carrots, walnuts, and dates, they are naturally sweet and packed with protein. Easy to make in just 15 minutes, at less than 100 calories a pop, they are great for a quick snack or dessert.
- Avoid eating for at least 2-3 hours before bedtime as late night eating can disrupt sleep on many levels. Digestion requires energy and can elevate your heart rate, making it harder to fall asleep and negatively impact sleep quality. Eating late at night can also trigger heartburn, causing discomfort when trying to doze. Nighttime snacks easily contribute to weight gain. Many times late munches are related to habit and not hunger. This is where tracking intake is helpful. If you find the majority of your calories are consumed after dinner, perhaps adjusting your mealtimes will help with balance your intake. If you do enjoy an evening snack, portion control is helpful.
These delicious Banana Muffins are great for breakfast or a snack anytime of day. This recipe makes 12 muffins – double the recipe and pop them in the freezer.
For a sweet and crunchy snack, enjoy this Trail Mix made with raisins, pretzels, peanuts and dark chocolate. It is helpful to pre-portion out your trail mix into individual snack bags or containers.
See how quickly these 4 quick tips can steer you into a healthier fall. Remember, small subtle changes make a big difference in the long run! Even making a slight tweak in your day-to-day routine can bring positive results.
