Fallen off the healthy eating bandwagon? Implement these 10 strategies to get you back on track!
Drink more water
We often mistake thirst for hunger. Keep a bottle of water on you at all times to sip on throughout the day. Aim for 2-3 litres.
Keep a food diary
Start recording everything you eat, it can either be using the old school pen and paper or on your phone – either way you’re much less likely to splurge when you know you have to record every sneaky choccie that passes your lips!
Learn to say no
You don’t have to accept every offer of free food or birthday cake – a simple ‘No thank you, I’m not hungry’ will suffice, and save you the guilty feelings later on.
Throw out the junk food in your fridge and pantry
If you still have unhealthy food tempting you in the back of the pantry – it’s time to bin it. If you don’t own it, you can’t eat it. And avoid the sweets isle in the supermarket!
Add more protein to your meals
Protein helps keep us satiated between meals, reducing the need to snack, it’s also great for muscle recovery pre or post workout. Good sources of protein include lean meat, chicken, legumes, eggs, cottage cheese and nuts and seeds.
Add more fibre to your meals
Fibre can help not only keep you regular, but will help with any tummy upsets and promote healthy gut bacteria. A meal high in fibre will also keep you fuller for longer and are often lower in calories, fat and added sugars, which can help with blood sugar levels, cholesterol and weight loss. Good sources of fibre include veggies and fruit with the skin on, nuts and seeds, wholegrains, bananas, legumes and pulses, wheat and rice bran
Question yourself every time you reach for a snack
Every time you wander into the pantry, ask yourself the following question: Am I hungry enough to eat an apple? If the answer is no, then you’re not really hungry, you’re just bored. Have a glass of water and find something else to do.
Have a plan
Have a plan of meals you’re going to eat throughout the day/week – write it down and cook at least one dish in advance! This not only takes the guess work out of dinner after a long day at work, but gives you confidence that you always have something healthy to eat at hand.
Learn to cook – and learn to love it!
Take-out is a healthy diet’s worst enemy, you have no control (and often no idea) what is actually in the food. Start slow – pick a dish and master it. Then another and another… you get the drift. Learn to love cooking so that you’re excited about preparing healthy meals and snacks in advance, then you’ll always have something tasty ready-to-go in the fridge.
Don’t let a bad meal turn into a bad day
…and definitely don’t let a bad day turn into a bad week. Jump straight back into healthy eating the next opportunity you get.
If you would like some more tailored advice, CCHN Dietitian Sharon works at both our City and Casey Clinics, book an appointment with her today! Call 02 6247 0733 or book online