
Plating and Pacing Your Meals
- Eat from smaller plates
- The size of your plate can often affect how much you eat.
- Eating from a large plate can make your portion look even smaller but if you eat from a small plate it will make the amount of food looked bigger.
- Believe it or not if you don’t realize you’re eating less than you usually you won’t compensate by eating more at the next meal. By eating from a smaller plate, you can trick your brain into thinking that you’re eating more.
3. Eat your greens first
- A good way to do this is to have a salad or green vegetables before you begin eating your dinner.
- This will help you finish all your green vegetables when you’re hungriest. It will help you eat fewer less nutritious food items later.
4. Keep Dressing, Dips and Condiments on the Side
- Sometimes without knowing it we put a lot of salad dressings on our salad. This makes it less healthy for us to eat.
- Not all salads are nutritious. In fact, some salads are smothered in high-calorie dressing which may make the salads even higher in calories than the other items on the menu.
- If you ask for the dressing on the side it makes it a lot easier to control the portion size and amount of calories that you consume.
5. Slow Down While Eating
- How fast you eat can influence how much you eat, and how likely you are to gain weight.
- Studies show that fast eaters are much more likely to gain more weight and have a higher body mass index than slower eaters.
- Your appetite, how much you eat and how full you get are all controlled by our hormones. Hormones signal your brain whether you’re hungry or full.
- However, it takes up to 20 minutes for your brain to receive the message. That’s why eating more slowly can give your brain the time it needs to decide its full.
Grocery shopping, meal planning, and Fast Food
- Don’t Shop Without a List: There are two very important suggestions to help you shop in a healthier way. Make your shopping list ahead of time and never go to the store hungry. If you don’t know what you need ahead of time this can cause you to impulse buy and going to the store hungry can cause you to forget about the healthy foods and buy the less healthy options just to stop your feelings of hunger. This will also help you save money.
- Stay Away from Diet Foods: Diet foods can be very deceiving. They have usually had their fat content reduced dramatically and are often labelled fat-free, low-fat, fat reduced, or low-calorie. However, to make up for the lost labor and texture from the fat, sugar and other ingredients are often added. This means that many diet foods contain more sugar and sometimes have more calories than if you eat the same product that isn’t fat-free. Instead of eating low-fat foods eat more fruits and vegetables.
- Cook at Home More Often: If you make a habit of cooking at home more nights rather than eating out, it’s often easier on your budget. Also, if you cook the food yourself you know exactly what’s in it. You won’t have to wonder about any of the hidden ingredients that we learned about so far. If you cook a recipe with large servings you’ll have leftovers for the next day so that you can enjoy the meal again.
- Try At Least One New Recipe a Week: Sometimes it’s very hard to come up with things that you feel like eating for dinner. We often end up making the same recipes over and over again. Trying a new recipe can also be a fun way to add more change to your diet. You can try making a recipe that is more health focused At least once a week. This can change your food and nutrient intake and hopefully add some new nutritious recipes to your enjoy. You can also try making a healthier version of your favourite recipe by experimenting with new ingredients like herbs and spices.
- Bake or Roast Instead of Grilling or Frying: How you prepare your food can drastically change its effects on your health. Healthier cooking methods include baking, broiling, poaching, pressure cooking, simmering, slow cooking, and stewing. These methods of cooking make your healthier for you.
Foods to Add to Your Overall Diet
- Increase Your Protein Intake:
- Protein is often called the king of nutrients. It does seem to have some superpowers. It has the ability to affect your hunger hormones and is often considered the most filling of the macronutrients.
- In one 2018 study eating a high-protein meal decreased the levels of ghrelin the hunger hormone more than a high carb meal did. Even more important protein can help you retain muscle mass and may also slightly increase the number of calories you can burn for a day.
- Protein is also important for preventing the loss of muscle mass that can occur with weight loss as you age. If you are trying to lose weight it’s important to add a source of protein each meal and snack.
- It will help you feel fuller for a longer time, stop cravings, and make you less likely to overeat. Some good sources of protein are dairy products, nuts, peanut butter, eggs, and beans.
2. Eat Eggs for Breakfast
- Eggs are rich in high quality protein and many essential nutrients that people often don’t get enough of. One of them is called choline.
- Eating eggs in the morning often increases feelings of being full. This has been shown to cause people to consume less calories during the day and At later meals. It can also help you to lose weight and reach her goal.
Swaps and Substitutions to Consider
- Replace Sugary Drinks with Sparkling Water:
- Sugary drinks have a lot of sugar in them. This is been linked to numerous diseases including heart disease, obesity, and type II diabetes.
- Believe it or not, unlike healthier replacement drinks that are full of essential nutrients, sugary drinks and pop are usually made up of empty calories that probably will not leave you satisfied.
- You can try replacing your sugary drink with either a sugar-free alternative or sparkling water. Doing this will lower non-beneficial calories and reduce excess sugar intake.
2. Drink Your Coffee Black from Time to Time
- Coffee is rich in antioxidants and has been linked to many health benefits, such as a lower risk of type II diabetes, cognitive decline, and chronic liver disease.
- However, many people add additional ingredients such as sugar, syrup, heavy cream, and sweeteners to their coffee.
- By doing this, it takes away all of the health benefits of coffee and instead adds a lot of extra sugar and calories. Instead of doing this, you can try drinking your coffee black or adding a small amount of milk or cream instead of sugar.
3. Eat Your Fruits Instead of Drinking
- Studies have shown that eating fruit can reduce the risk of several health conditions such as heart disease, type II diabetes and cancer.
- Because fruits contain fiber and various plant compounds their natural sugars are generally digested very slowly and don’t cause spikes in blood sugar levels.
- However, this is not the same for fruit juices. Many fruit juices Aren’t even made from the real fruit but rather from concentrate and sugar. Some varieties may even contain as much sugar as a soft drink.
4. Pick Popcorn Instead of Chips
- It may surprise you that popcorn is a whole grain that’s loaded with nutrients and fiber. For example, a 100 g serving of air popped popcorn contains 387 calories and 15 g of fiber. The same amount of potato chips contains 532 calories and only 3 g of fiber.
- A diet that is rich in whole grains had has a lot of health benefits like a reduced risk of inflammation and heart disease. For a snack you can try popping your own popcorn at home or purchased air popped popcorn.
- Be sure to limit or avoid prepacked microwavable portions with lots of preservatives, butter, and other’s flavor additives.
5. Eat Fresh Berries Instead of Dried Ones
- Berries are full of nutrients, fiber, and antioxidants. They can be bought fresh, frozen, or dried.
- Dried berries are a much more concentrated source of calories and sugar since all the water has been removed.
- Dried fruit varieties are often covered with sugar, which further increases the sugar content. By eating fresh berries, you will get up much juicier snack that is lower in sugar and calories.
6. Choose Baked Potatoes over French Fries
- Potatoes are very filling and a common side dish to many dishes.
- The way they are prepared determines their impact on our health. 3.5 ounces or 100 g of baked potatoes contains 93 calories and the same amount of French fries contains over three times as many. They contain 333 calories.
- Replacing your french fries with the baked potato or boiled potatoes is a great way to lessen calories and improve your eating habits.
7. Drink Enough Water
- Drinking enough water is very important to your health. Many studies show that drinking water can increase weight loss and promote weight maintenance.
- It can even increase the number of calories you can burn daily. Studies also show that drinking water before meals can reduce your appetite and food intake when you eat.
- Drinking water is also an important way to reduce your intake of sugar and other calories. You can use a soda stream machine when you drink water to make it seem like it’s pop. It’s a much healthier alternative.
8. Try to Be More Active
- Exercise has been known to your mood as well as decrease feelings of depression, anxiety, and stress.
- These feelings have been known to increase emotional and binge eating.
- Exercise can strengthen your muscles and bones but it also can help you lose weight, increase your energy levels, reduce your risk of chronic diseases, and improve your sleep.
9. Get a Good Night Sleep
- A good night sleep is very important. If you don’t sleep well it can affect your appetite which then can result in eating foods with lots of calories which increases the chances of weight gain.
- Studies show that people that don’t sleep well tend to weigh more than people that get enough sleep.
- Not getting enough sleep can also affect concentration, productivity, athletic performance, glucose metabolism and it can also affect your immune system. Not sleeping well can also put you at risk for inflammatory conditions and heart disease.















