Last week, I wrote about making small changes in your eating style to help accomplish more permanent weight loss and/or to make your eating style healthier. I also wrote about being aware of your eating environment and starting to make changes in a mindful way so that your environment will make healthy eating easier.
Here are 20 small steps that can help get you on track. Try two or three at a time and pick things that fit for you. Over the next few month, I'll continue to add more simple tips:
1. Start every day with breakfast. Include a little protein such as an egg, cottage cheese, low-fat hard cheese, almond or peanut butter, tuna fish or hummus.
3. Once a week, try a new whole grain, as a side dish, in a casserole, as the basis for a main course. Choose from bulgur, oats, quinoa, buckwheat, barley, spelt.
4. Take the salt shaker off the table and use less in your cooking.
5. Have a whole orange rather than a glass of orange juice. you'll get more fibre and feel more satisfied.
6. Save calories by sauteeing vegetables in broth or wine instead of oil. Squeeze lemon juice over the cooked vegetables instead of butter or margarine and you'll save even more calories.
7. Choose a whole-wheat english muffin instead of a 3- inch bagel and you'll save more than 100 calories.
8. Start your meal with a broth-based soup, instead of a cream soup. The soup will make you fuller and help you eat less at the meal and the broth based soup choice can save you calories.
9. Serve meals from the kitchen rather than family style. Keeping serving platters out of sight can stop you reaching for "mindless" second helpings.
10. Measure your typical portion of cooked rice or pasta and then reduce it by 1/2 cup and you'll save about 100 calories. Make that rice brown rice and pasta whole wheat and you'll also gain nutrition.
11. Order your latte with skim milk instead of whole milk.
12. Keep a food journal.
13. Check the on-line menu of your favourite restaurants so you can plan ahead what you are going to order.
14. Indulge in dark chocolate instead of milk chocolate.
15. each week, try one new recipe that is nutrient rich, made with whole, natural ingredients.
16. Try planning a week's worth of simple meals. It will save time and money on groceries and make it easier to have more healthy meals at home.
17. Include healthy fats -- olive oil, a small handful of nuts, avocado -- but use moderately.
18. Try slowing down your eating. Put your knife and fork down between mouthfuls, chew and swallow before you pick them up again. eat more slowly and you'll eat less.
19. Consider Meatless Monday. enjoy a vegetarian meal once a week.
20. Go for a 20-minute walk.
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