We all know that diet and exercise is the key to staying healthy, but making these changes can be daunting, especially when it comes to food. Thankfully, there are easy ways to change your eating habits that can make a big difference in your overall health. Local dietician Jennifer McDaniel, of McDaniel Nutrition Therapy, suggests the following:
1. Become a smart snacker. “Snack foods have a bad reputation,” McDaniel says, “but that doesn’t’ mean you can’t have snacks.” Plan ahead by bringing your own snacks to work with you and buying them at the grocery store instead of the vending machine. Go for things like a handful of trail mix, a large apple, yogurt—something that’s not processed.
2. Eat breakfast. “When you eat more at the beginning of the day, that can curb cravings later,” McDaniel explains. After fasting all night during sleep, consuming 15 to 30 grams of protein in the morning can help you from feeling famished and eating more throughout the day.
3. Cut back, but not too much. “I always recommend just trying to cut back by 20 percent,” McDaniel says. Having just two less spoonfuls on the plate is enough to make a difference, but not so much that our stomach feels deprived.
4. Incorporate vegetables. “You really cannot go wrong with vegetables,” McDaniel says. “If you can fill half your plate with vegetables, it not only provides important nutrients, but it also contains a lot of water and fiber to make you feel full.” If you’re not a huge fan of veggies, McDaniel suggests finding new ways to prepare them, such as roasting.
5. Pay attention. “Get your head in the game by bringing one mindful practice into eating,” McDaniel says. Examples include eating only what you serve yourself and turning off electronic devices while you eat. Dining while viewing can make you take in 40 percent more calories than usual. You can also try keeping a food journal to track your intake.
