7 EASY WAYS TO EAT BETTER

There’s a very basic concept many people are confused about, and that is what “eating right” means, especially for the purpose of losing weight. It really isn’t surprising considering all the conflicting information out there on the topic.

In general, the USDA dietary guidelines are a good place to start as far as what to eat. Of course, these guidelines are not a one-size-fits-all solution. That’s why it’s advisable to speak to a trained provider about a nutritional plan that will specifically work best for them. During initial consultations and along the weight loss journey, patients and providers work together to tailor dietary advice to their specific needs and make modifications if they have trigger foods, underlying medical conditions, and so on.

So rather than go into too much detail about exactly what to eat, let’s review some general advice on eating well.

1- Do Something Different: Eating smaller portions of the same foods you’re eating now may just leave you feeling deprived versus eating fewer calories in a new way. If you are usually a meat and potatoes eater or a bread and pasta lover, take a break from the usual fare as you begin your weight loss program. It’s often easier to learn new habits when you’re also eating new things. This is especially true for people who struggle with binge eating.

2- Bulk Up: This means increasing your fiber intake. Fiber is your friend when you’re engaged in losing weight because it helps you feel full and satisfied. Happily, most high-fiber foods are also fairly low in calories, making them a win-win for weight loss. Adding a cup of steamed or raw veggies to your lunch or dinner, a scoop of beans on the side, a serving of fruit at breakfast, an apple for a snack, or a cup of watermelon for dessert can really help break that feeling that you’re not eating enough. Brown rice and whole-grain bread or pasta are also good fiber picks. Just be sure to pay attention to calories and portion sizes.

3- Go Organic: There’s some evidence that going organic helps them improve their diet not only because they are eliminating potentially harmful pesticides and additives from their meals, but also because the higher cost of such foods taps into their frugal nature and makes them less likely to mindlessly eat ‘out-of-control’ portions.

4- Try Vegetarianism or Semi-Vegetarianism: Switching from a usual meat-based diet to a vegetarian or semi-vegetarian one that’s still high in protein from fish, seafood, eggs, and beans can be very helpful. Some people follow this type of plan every other day or just during the week and have red meat on weekends as an easier way to eat healthier while cutting calories.

5- Get Some New Cookbooks: Another great way to improve your nutritional plan is to cook more at home – and from scratch. Visit the library or your local bookstore to explore cookbooks that focus on vegetarian, healthy, or low-calorie cooking. Some focus on creative makeovers for the classic heavy dishes you know and love while others may take you in whole new directions, exposing you to new cuisines. Illustrated cookbooks with appealing images of these healthier meals can often inspire your inner chef.

6- Beware Liquid Calories: While you are thinking about the foods you eat, don’t forget to take into consideration the number of liquid calories you consume. Soda and alcoholic beverages are two obvious empty calorie sources, but even seemingly innocent options like fruit juice, milk, smoothies, and coffee drinks can be surprisingly calorie-dense. Artificially-sweetened beverages may not be high in calories but they can lead to other health issues. Try drinking water or iced tea instead.

7- If You Think It’s Bad, It Probably Is: Lastly, trust your instincts. No matter what the packaging claims, it’s not a surprise that foods like ice cream, cookies, cakes, doughnuts, French fries, fried foods, fast food, chips, and the like are not great choices. That’s not to say you can’t have them occasionally and in moderation but, in general, try to reduce these types of foods and replace them with lower-calorie, lower-fat, and lower-sodium options.