Spring is a season of renewal, growth and new beginnings. As the weather begins to warm up and the flowers bloom, it’s also a great time to start fresh and make positive changes in your life for your health. One of the best places to start is with your eating habits. A healthy diet is essential for maintaining good health, preventing chronic disease and improving your overall well-being. In this article, we’ll explore some simple yet effective tips for creating healthier eating habits this spring.
To be realistic
Set reasonable goals! Start with a small goal, like adding a serving of fruits, vegetables, or a bottle of water each day. If you want to lose weight, try not to focus exclusively on the scale and whether it goes up or down. Instead, focus on what you put into your body and how your food choices make your body feel.
Focus on what you can add
Adding a healthy food or food group to your diet, rather than trying to restrict an “unhealthy” food that you love, can be a delicious and enjoyable way to start making nutritional changes. A diet that advocates eliminating an entire food group will not serve you well in the long run. If you want to cut down on a food that isn’t helping you reach your goals, consider making it an occasional treat or eating smaller portions instead of trying to cut it out altogether.
Strive to Include All Food Groups
If you don’t eat vegetables, for example, consider adding some lettuce and a slice of tomato to a sandwich. You can also chop vegetables to add to an omelette or a bowl of noodle soup. If you want to eat more fruit, add fresh or frozen berries to your oatmeal or cereal, or blend them into a smoothie. Bring a cup of unsweetened fruit or unsweetened applesauce to work for a sweet afternoon snack.
Portion consistency is key
Even if you’re unfamiliar with the recommended serving size of a food, try to be consistent with your portion sizes. If you use a large serving spoon, you risk eating very different amounts each time and thinking they are the same! Switch to a serving scoop that gives consistent portions – for example, a 4 oz ice cream scoop, gives a ½ cup serving every time. It may be worth buying pre-portioned items for a short time to help you get started and establish good portioning habits. You can also find ½ cup or 1 cup plastic storage containers, or have separate smaller sections for each food. These tools can help you be more mindful and consistent with your diet.
Don’t skip meals
While many people think that skipping meals and cutting calories will help with weight loss, it often backfires. If you can’t eat a meal, eat a healthy snack at that time instead. Keeping your body on a regular routine and spreading your food intake evenly throughout the day can help your body process all foods more efficiently. It can also help your energy level to eat smaller meals throughout the day rather than at dinnertime.
Pick a goal you can start TODAY
If you’ve been prepping for weeks to start a new meal plan, you probably won’t start at all. What can you do today to make a small change? Eliminate a bottle of soda? Add a bottle of water? Take a short daily walk? Eating fruit as an afternoon snack? One small step is enough to start your journey.
Do not be discouraged
Don’t be discouraged if it takes a few tries to achieve your goals. It may take some trial and error to see what works with your lifestyle, finances, daily routine and family life – but you can do it!
Remember that these tips are helpful and do not replace a personal consultation with a registered dietitian or nutritionist. If you have questions about healthy eating, weight loss, or any other dietary or nutritional concerns, contact the Bassett team today.
Written by: Kelly Gardner, RDN, CSO, CDCES, Director of Nutrition Systems at Bassett Medical Center in Cooperstown.