Many of you started off the New Year with well-intended nutrition goals. You were looking to cut calories, eat out less, incorporate more fruits and vegetables, detox from all the holiday partying, etc., etc., etc. You are now a little over a month in and you may be reaching the point where you wonder why setting those goals was ever a good idea! I want to encourage you to push past the pain and frustration and stay committed! Research has shown that it takes 21 days of forcing yourself through a new routine before your mind and body begin to accept the new routine as a habit. It is likely that many of you are beyond this point and still feel frustrated.
Take a moment to reflect on what methods you are using to achieve your nutrition goals. Use these tips as a guideline and reference to get you back on track as you make your daily food choices and stay on track to achieving resolution success!
1.) Start your day with a healthy breakfast. This is key to jump-starting your metabolism! Try a combination of whole grains, fresh fruit, and low-fat dairy.
2.) Eat multiple small meals throughout the day. Instead of consuming three large meals at breakfast, lunch, and dinner try eating four to five smaller meals throughout the day. This will keep your metabolism elevated and your hunger under control!
3.) Focus on incorporating six to nine servings of fruits and vegetables each day! Use snack times as an opportunity to bring them into your diet.
4.) Work on getting 25-35 grams of fiber per day. Fruits, vegetables, beans and whole grains are all great sources of fiber! Fiber will aid in digestion, help you feel fuller longer, and keep your blood sugar at bay.
5.) Drink water! Our bodies are made up of nearly 75% water, so make sure you are hydrated because it is essential for your body to function properly. Try keeping a bottle of water handy at your desk!
6.) Take time to enjoy your meals. The brain takes 20 minutes to recognize satiety, so take time to slow down and pay attention to what you are eating and how you feel. Then you are more likely to enjoy our meal, feel satisfied and not overeat.
7.) Keep your portion sizes under control. Make a habit of reading food labels and measuring out correct portions. For more information on correct portion sizes visit www.MyPyramid.gov.
8.) Take control of your environment. We may not always be able to stand up to temptation, but we can create a positive environment for success. For example, if you know there are certain foods that provoke you to overeat keep them out of the house and out of your desk drawer.
9.) Set realistic goals. Don’t try to revamp your diet from the get go, but commit to achieving one goal each week.
10.) Keep a food journal. The average person underestimates their intake by 600 calories each day! Recording what you eat makes you be accountable to yourself, and also gives you clues about where extra calories are coming from.