05/04/2022
Changing your eating habits for the better is a life-altering experience and a great way to make an impact on your health and that of your family. We know that creating new habits requires hard work and conscious effort, but a little planning ahead can go a long way toward your success in changing your eating habits.
Follow these tips to set yourself up for success!
𝟭) 𝗦𝘁𝗮𝗿𝘁 𝗦𝗺𝗮𝗹𝗹
Rome wasn’t built in a day and sugar cravings won’t disappear overnight! Be patient with yourself along this journey. Start by becoming more aware of what and how often you eat and by educating yourself on how processed and sugary foods can negatively affect your health.
𝟮) 𝗥𝗲𝗮𝗱 𝗟𝗮𝗯𝗲𝗹𝘀 𝗮𝗻𝗱 𝗕𝗲 𝗪𝗮𝗿𝘆 𝗼𝗳 𝗠𝗮𝗿𝗸𝗲𝘁𝗶𝗻𝗴 𝗖𝗹𝗮𝗶𝗺𝘀
Reading food nutrition labels is a must. When reading labels, be sure to look at serving size, search for hidden sugars, preservatives, and additives, and make note of poor-quality fats. Food manufactures seduce consumers with the liberal use of healthy sounding catch-phrases. Just because a product is labeled as “organic”, “natural”, “gluten-free”, “low-fat”, “fortified”, “light”, “low-carb”, “vegan”, or “keto” does NOT mean that it is healthy.
𝟯) 𝗧𝗼𝘀𝘀 𝘂𝗻𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗳𝗼𝗼𝗱
It’s easier to avoid unhealthy food if it’s not around. Read those labels and remove foods which are heavily processed and contain added sugars, preservatives, additives, and unhealthy fats. Admit that it is okay to toss the leftovers and takeout from last week before it turns into something your child may want to use as a science project. Take unopened food to your local food bank.
𝟰) 𝗣𝗹𝗮𝗻 𝗠𝗲𝗮𝗹𝘀 𝗮𝗻𝗱 𝗦𝗵𝗼𝗽𝗽𝗶𝗻𝗴 𝗧𝗿𝗶𝗽𝘀
A good way to reduce reliance on “comfort foods” and to minimize impulse purchases is to Plan, Plan, Plan! Change things up and look for new recipes which are both appetizing and well-balanced. This means getting enough protein, vegetables, healthy fat sources, complex carbohydrates, and fiber at your meals. Plan out 2 to 3 days’ worth of meals and add additional days once you are more comfortable with the process. After selecting the recipes you plan to make, create a grocery list for any items you may need. Having a grocery list (along with not going while hungry!) is crucial for grocery store visits. We all have experienced what happens when we go into a store feeling hungry and not having a plan of what to buy.
𝟱) 𝗦𝘁𝗼𝗰𝗸 𝗬𝗼𝘂𝗿 𝗞𝗶𝘁𝗰𝗵𝗲𝗻 𝘄𝗶𝘁𝗵 𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗦𝘁𝗮𝗽𝗹𝗲𝘀
It’s easier to make healthy and nutritious meals and snacks when you have a kitchen that is stocked with healthy options. When stocking your kitchen, go with what’s in season, go organic when possible, use healthy fats such as olive oil or avocado oil, and make sure to have plenty of produce and simple proteins ready to eat.
𝟲) 𝗛𝗮𝗿𝗻𝗲𝘀𝘀 𝘁𝗵𝗲 𝗣𝗼𝘄𝗲𝗿 𝗼𝗳 𝗕𝗮𝘁𝗰𝗵 𝗖𝗼𝗼𝗸𝗶𝗻𝗴
A good way to reduce the amount of time in the kitchen is to harness the power of batch cooking. Batch cooking is simply making large quantities of food that you can use as building blocks for future meals. Great items to have pre-cooked and ready to eat might include grains such as quinoa, farro, or millet, protein sources such as hard-boiled eggs, chicken, or beans, or roasted vegetables such as onion, squash, broccoli, and cauliflower.
If you would like to learn more about nutrition and how our nutritionist and health coach Dorothy Sager might be able to help you reach your health goals, call NaturoMedica to schedule a visit. Dorothy offers complimentary 15-minute consultations for first time clients.
For more information on Nutrition at NaturoMedica, follow this link: https://www.naturomedica.com/service/complementary-health-services/nutrition
