Tips for Healthy Eating Habits
Great healthy eating habits to get into.
Eating small snacks
throughout the day
helps keep your energy
level up and prevents
overeating at meals.
- Eating small snacks throughout the day helps keep your energy level up and prevents overeating at meals. Eat small snacks in the middle of the morning and middle of the afternoon to nip hunger in the bud.
- Select fresh fruits and vegetables. They’re rich in fiber and water, making them filling but low in calories.
- Aim for more than one food group.
- Beware of the biggest calorie culprits. Foods like candies, cookies, and chips are high in sugar and fats but low in nutrients.
- Plan your snacks. Look forward to them as you would a regular meal. A good routine is to have two or three snacks a day with one between each of your three main meals of the day.
- Keep healthy snacks handy. Put them in your bag, car, and workplace.
- Pay attention to portion size. Put each of your snacks into separate containers or little bags. It’s easy to forget that large portions of a healthy food can be unhealthy.
- Drink plenty of fluids throughout the day. Often, people think they are hungry, but they are really thirsty. Water is the best choice.
- Substitute other beverages for soda. A 12-ounce can of soda contains 10 teaspoons of sugar! Instead, try water, low-fat milk, unsweetened coffee or tea.
- Chew sugar-free gum in between meals. Chewing gum may satisfy your hunger and keep you from thinking about eating.
- Try to find snacks that are easy to grab or make and that are tasty.
Find a lighter version of your favorite treat.
There are lots of lighter versions of common foods including low-fat ice cream, dark chocolate, baked chips, vegetarian pizzas, light yogurts, light cream cheese, and the list goes on.
Eat a smaller portion of your favorite treat.
You can lessen the impact of your favorite treat by eating a smaller amount of what you could eat. This will help you stick with your goals.
Increase your activity a little more each day.
Want to eat a treat this week?
Plan for it by increasing your activity by 5 minutes each day. Adding activity will lessen the impact of the treat on your health goals.
Find a replacement for your favorite treat.
Maybe you have decided that your favorite treat isn’t worth it. You can replace your favorite snack with something healthier. For example, try low- fat frozen yogurt and fresh berries instead of ice cream.
Have you ever had anything go perfectly as you planned? If only it did! Setbacks will happen, that is one thing you can count on. Making lifestyle changes is no different. Life can be busy and challenging at times and will not always run smoothly. The trick is to be flexible and to get back on track as soon as you can. Here are some ways to get over setbacks:
Be kind to yourself.
Setbacks will happen. Blame, guilt, and other negative feelings can fuel the setback. Accept your slip and remind yourself to move on.
Take note of the setback.
Think about the experience. When did it occur? Who was with you? Where were you? How were you feeling? Once you have a good picture of what happened, you can see what led to the setback.
Learn from the experience.
You are not perfect and will never be. The important part is learning from mistakes. What can you do next time to prevent a setback?
Go back to your plan as soon as possible.
Take action and get back on course. You have slipped and that is ok, just return to your new habits right away. A temporary slip should not ruin everything you have worked so hard for, that’s why it is called a “slip.”
Make a plan for the future.
How will you handle things next time? What thoughts and actions can help you succeed? Plan it out, so that you are prepared and ready for situations that may take you off the road to your goals.
Reach out for help.
When you need support from others, just ask. Your friends and family can be a great resource to use if you have a setback.