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16 Resolutions for Better Eating Habits
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Is eating better one of your New Year's resolutions? Get tips
to incorporate healthier eating habits into your daily life
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I want to eat more
fruits and veggies.
Make a pledge to
yourself to eat at least one more piece of produce at every meal. Then do
things that help you to keep your promise. Place cut-up veggies in plastic
baggies or containers in the fridge where you can regularly see them. Keep
low-fat yogurt, hummus, peanut butter, and other healthy dips on hand. Add
extra veggies to everyday staples like pizzas, soups, omelets, salads, and
sandwiches to get extra nutrition. Cauliflower puree provides an extra
nutritional punch when added to mashed potatoes.
I want to eat less fast food.
The
best way to avoid fast food is to steer clear of temptation. Alter your route
so you don’t go near fast food venues. Keep healthy snacks, like nuts and dried
fruit, on hand to munch on between meals. If you do eat at a fast food
restaurant, choose the healthiest options available. Low-fat chili, baked
potatoes, and grilled chicken are great options. Salads are perfect. Just be
sure to choose low-fat dressing or a little bit of vinegar, lemon, or olive
oil. Regular soda is a sugar bomb. Choose water or diet sodas instead. Skip
value meals and supersizing. Regular and small portion sizes help control fat
and calorie intake.
I want to snack healthier.
Snacking
can help you stick with your nutritional goals if you choose wisely. Skip
carb-laden chips and cookies and choose fresh seasonal fruit, pretzels, trail
mix, or a small serving of nuts. Low-fat yogurt can be a great snacking option
as long as it doesn’t have too much sugar. Whole-wheat crackers with low-fat
cheese can be very satisfying. Check in with your body and don’t confuse states
like stress and boredom with hunger.
I want to dine out less.
Meal
planning and cooking at home can help you stick to your nutritional goals and
avoid unhealthy restaurant meals. A slow cooker can be a great time saver. Cook
in large batches and freeze at least half of what you make. Healthy breakfasts
are often faster and easier to whip up than lunches and dinners. You can enjoy
omelets with veggies and oatmeal with fruit any time of the day.
I want to avoid mindless eating.
Humans
eat for many reasons other than hunger, but by being conscious of your habits
you can take control. Eat only when you feel hungry and stop eating before you
feel full. Don’t eat while distracted. Eating while watching TV or on the
computer leads to increased calorie intake. Being in touch with your body and
your hunger cues will help you take control of your eating and your waistline.
I want to snack less at work.
Studies
show that proximity and visibility of food increases consumption of it. In the
office, it’s best not to keep unhealthy snacks around, or at the very least
keep them out of sight. Research proves that people tend to eat more of a food
when it is within easy reach. Stash snacks at least 6 feet away from your desk
at work. This can minimize mindless snacking while it forces you to get up if
you want something to eat. It’s best to eat lunch away from work, your
computer, and other distractions.
I want to eat smart at restaurants.
You
can eat out and still stick to your diet and nutrition goals. It just requires
planning ahead and using some simple strategies. Order off the children’s menu
or choose dishes that come in small portion sizes. Don’t arrive at a restaurant
famished -- you’ll be more likely to overeat. Eat a piece of fruit or another
small snack before you go to the restaurant. Start your meal with a clear (not
cream-based) soup or a salad to curb hunger and help prevent overindulging in
fat and calories. Share your dish with someone or ask the waiter or waitress to
pack half of it to go. Skip the bread basket and tortilla chips.
I want to eat less sugar.
One
12-ounce can of regular soda has at least 30 grams of sugar. That’s about 8
teaspoons of sugar! Replacing one daily can of regular soda with water,
unsweetened tea, or diet soda, will help you reduce your daily sugar intake.
Pick unsweetened cereals and eat fresh fruit or fruit canned-in-water instead
of sugary counterparts.
want to eat breakfast every day.
When
time is short in the morning, you can take breakfast with you on the go. Don’t
eat while driving! Yogurt, instant oatmeal, fresh fruit, breakfast bars, and
granola are excellent portable breakfast options. Baked goods like bagels and
muffins often come in very large portion sizes. Be mindful of how much you eat
or choose healthier options. It’s important to eat something in the morning to
kick start your metabolism, even if it’s not traditional breakfast fare.
I want to plan to eat right.
Lack
of time is a common obstacle to healthy eating, but it doesn’t have to be.
Planning ahead helps ensure you’ll stay on track with healthy food choices.
Leave the house with snacks like fruit, cereal, or trail mix. Stash healthy
frozen meals in the freezer for nights you arrive home too late to cook. Keep a
mental list about which supermarkets and restaurants in your area have healthy
food options like grilled chicken, clear (non-cream based) soups, and salads.
Being prepared and having a plan means you’ll be less likely to succumb to poor
food choices.
I want to eat smart at parties.
Unhealthy
foods at parties can be tempting, but using a few tricks will help you stay on
track. Have a nutritious snack before you head out the door, so you’re not
starving when you get there. Choose a small plate and make sure at least half
of it has fruits and veggies. Eat, enjoy your meal, and then step away from the
buffet or where ever the food is kept. Being in close proximity to the food may
encourage snacking. Be mindful of liquid calories. It’s easy to consume more
calories than intended when indulging in soda or alcohol.
I want to keep track of what I eat.
Keeping
a food diary is a great way to discover the connection between your diet and
emotions. A food journal can help you become aware of your patterns. There are
even apps you can download to your smart phone or tablet for that purpose. Food
journaling doesn’t have to be forever. Keeping one for just a few days or once
a week can help you refine your nutrition goals.
I want to learn to say "No".
It’s
not always easy to stick with healthy food choices, especially when you’re
being pressured by outside forces. Slip ups may happen when a coworker brings
homemade treats into the office or a waiter may tell you it’s impossible to have
sauce on the side with your entrée. Indulging periodically won’t derail your
healthy eating plans, but doing so often will. Kindly let others know you’re
doing your best to make healthy food choices or decline any treats you’re
offered. In reality, you don’t owe anyone any explanation for the choices you
make. Eating well is investing in your own health.
don't want to overeat.
Size
matters. Dr. Brian Wansink, author of the book, Mindless Eating, says that
people tend to eat 22% less when eating off of a 10-inch round plate compared
to a 12-inch plate. Other ways to eat less include: using smaller spoons to
serve portions, scrutinizing everything that goes on your plate to determine if
you really want it, and eating slowly and listening to your body’s cues about
when you are full. Serving yourself in the kitchen from the stove instead of at
the table can also help you eat less
I want to find support to eat healthy.
Eating
foods that are good for you is easier when you are around other people who are
doing the same. Enlist a food buddy and check in frequently, promising to keep
each other accountable for healthy eating goals that you both have set. Plan
and eat healthy, nutritious meals together as a family; support one another in
making good choices. There are even apps and websites that can help you set and
track your healthy eating goals.
I want to be successful.
Changing
what and how you eat takes some effort, but it’s well worth it. Remember,
change is a process. You don’t need to overhaul your dietary habits all at
once. You can use post-it notes with inspirational quotes to help keep yourself
motivated. Think of some non-food treats you’d like, maybe a new cookbook, a
massage, or herbal teas. Reward yourself for meeting your goals. It’ll help
keep you motivated to make more positive changes.
Reviewed by Avrom Simon, MD on Tuesday, June 21, 2016
Healthy Eating: 16
Resolutions for Better Habits
This tool does not
provide medical advice
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