1. Don’t skip meals – Keep your hunger in check by choosing satisfying meals and snacks every three to four hours. For the best hunger control, try to eat meals and snacks that contain both protein and fiber.
2. Power up breakfast with protein – This will help to keep your energy levels up all morning and may help you snack less later in the day. What you eat in the morning sets the tone for how you will eat throughout the rest of the day.
3. Keep healthy food visible – Display fruit on your kitchen counter top or in your refrigerator. Keeping pre-sliced vegetables and fruits in the front of your fridge will help you make a healthier choice when needing a quick snack or are on-the-go.
4. Meal prep and pack in advance – Cooking healthy recipes for meals and snacks ahead of time will help you make healthier choices throughout the day when you’re looking for something easy to grab. Pack pre-portioned snacks for work or for on-the-go.
5. Plan to eat at home – Home-cooked meals typically have smaller portions and contain less sodium and fat than when eating out. Ideally you should eat 90% of your meals at home in a week, which allows for three meals out.
6. Find ways to move more during the day – Aim to get 10-minute increments of exercise at a time. This could be walking around while on the phone, parking in a further parking spot or taking the stairs. Find ways to sit less because small changes do make a difference.
7. Pile plants on your plate – Focus on eating more plants. Fill up your plate by packing in as much produce as you can. You will feel fuller, and you’ll be practicing portion control without even thinking about it. Veggies fill you up, not out!
8. Drink more water – Drinking water before meals may help to curb hunger and keep you satisfied before, after, or during a meal. Try calorie-free sparkling water if you like carbonation.
9. Don’t deprive yourself – Allow yourself to have a treat from time to time. If you deprive yourself, chances are that over time you will give in and overeat. Instead, give yourself a set number of times (maybe two times) per week where you can treat yourself without feeling guilty. Keep an eye on portion control.
10. Set a small, reasonable goal, one goal at a time – You can easily get discouraged if you can’t reach the big goals you set for yourself. Choose one goal at a time, and once that feels easy and routine, set a new small goal. Slow and steady wins the race!

 

For one-on-one assistance, make an appointment with the Bradley Wellness Center dietitian today.

Victoria Eidson, RD, LD

Registered Dietitian

Phone: 706-272-6000 ext. 7547