When it comes to eating well, a lot of us live in the past (“what I tried before and didn’t work”) or in the future (“what I will do next week or next month”). I challenge you to be in the hardest place — the present. Right NOW you can start eating better. A small change is all it takes. Here are some tips to seize the present moment and eat better:
1. DRINK WATER.
» Start your day with a tall glass of water — before your morning coffee.
» Keep a water bottle close to you as a reminder during the day. Small amounts are better absorbed.
2. EAT WHOLE GRAINS. THEY PROVIDE MORE NUTRIENTS AND FIBRE TO FILL YOU UP.
» Swap wholegrain bread for white.
» Choose brown rice or pasta instead of white.
» Try something new: add bulgur, quinoa, millet, rye and barley.
3. ADD VEGETABLES.
» Aim for four or more servings per day.
» Fill half your dinner and lunch plate with veggies. Veggies are high in nutrients, fibre and fluid and low in calories. Covering half your plate with veggies will save you about 400–500 calories and you will feel full.
4. HAVE FRUIT WITH EVERY MEAL.
» Aim for three servings of fruit per day.
» Eat an apple after lunch (or any fresh fruit).
» Eat a fruit or berries with cinnamon and oatmeal, top with vanilla yogurt for dessert.
5. EAT LESS.
» Watch portions. Eat slowly and mindfully; stop eating before you are full.
» Eat off smaller plates, bowls and glasses — you will feel more satisfied with less food.
» Wait 20 minutes before going back for seconds.
6. LISTEN TO YOUR BODY. WHY ARE YOU EATING?
» Are you hungry, angry, lonely, tired or bored?
» Watch emotional eating. Make sure to find out why you are eating and deal with the real issue.
Small simple changes do make a big difference. You will feel better, lose weight, improve your health and live longer!