This article presents an evidence based small steps approach to start off the New Year with a realistic and long lasting healthy eating habits.
Control over temptations
1. Control triggers. For some people, certain foods trigger overeating. Be aware of these foods and find ways to avoid them by substituting satisfying, healthy foods.
2. Plan for parties. Eat protein rich food before attending social events or dinner parties where there will be rich, high-calorie foods.
3. Find a balance with favourite foods. It’s common to overindulge in them. Identify yours and commit to enjoy them, but don’t overindulge.
Simple substitutes
4. Switch from white bread to a whole wheat bread.
5. Switch from cheese to yogurt.
6. Switch from sweet sugar laden foods to sweet fruits.
7. Switch from full-fat dairy to low-fat dairy.
Wise choices
8. Choose olive oil based dressing instead of creamy types.
9. Choose grilled or roasted options instead of fried.
10. Choose fruits with yogurt as a desert instead of ice creams or pastries.
11. Choose mustard over mayonnaise on sandwiches.
Surviving all-you-can-eat buffet
12. Choose only the foods you really enjoy. Don’t try everything.
13. Fill up on veggies, fruits and salads.
14. Skip foods with a lot of sauce.
15. Eat slowly, savouring each bite as you (hopefully) engage in conversation with a friend or companion.
Clever calorie-cutting ideas for home dining
16. Read nutrition label for added sugars in packaged foods.
17. Buy unsweetened oatmeal, cereal, cornflakes and yogurt.
18. Follow “rule of one”. Have only one serving of each food group. The exception to this are veggies and fruits.
19. Do not finish your plate if you are full or you don’t like the food.
Smart swaps
20. Make special requests when you eat out. For instance, request them to use less oil, butter, cheese and cream while preparing your food.
21. Spice your tea or coffee with cinnamon, which helps stabilise blood sugar and is a good source of Vitamin K and iron.
22. Choose the miniature version of desserts.
23. Use spices instead of creamy sauce to enhance the taste.
Tips for eating fast food
24. Pay attention to personal hunger meter. Stop eating when you feel comfortable, not full.
25. Add pickles, onions, lettuce, tomato and mustard to enhance flavour instead of cheese or mayonnaise.
26. Keep portion sizes small. If the fast-food restaurant offers several sandwich sizes, pick the smallest.
Winning ways to live
27. Do not keep sugary drinks in the house.
28. Choose a low-calorie meal starter such as salad or soup to help prevent overeating later in the meal.
29. Beware of the bread basket. The bread-and-butter habit can add hundreds of calories to your meal.
30. Be mindful of your alcohol consumption. Be aware of the calories you are consuming.
Final reminder: If you truly want to lose weight and prevent regain, find out sustainable ways to cut back on calories. In addition, keep progressing your cardiovascular and resistance training workouts.
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