Strategies for Healthy Eating

1. Eat Plants – Lots of Them.  It is difficult to eat too many plants or over-indulge on vegetables. They’re filling and the most nutritious part of a balanced diet.  From sautéed veggie omelets for breakfast to vegetable laden soups, stews and one pot meals, the goal is at least 2 ½ cups of vegetable per day. Variety is key; choose a rainbow of colors for a phytochemical powerhouse in your meal!

2. Eat at least three meals per day. Ideally you don’t go much more than 1 hour after waking up to eat your first meal. Then it’s important not to let your hunger level get out of control (don’t spread your meals more than 4-6 hours apart).

3. Savor your food.   Enjoy each mouthful – If you’re going to eat, you might as well enjoy it, right? A lot of us have developed the bad habit of eating while we multi-task, watching television or working. When you do that, you don’t notice how much you’re eating and can lose track. Being mindful helps you get the most pleasure out of your food while also helping you control your portions. 

4. Stop eating when you are just satisfied, not full.  What does it feel like to be just satisfied? You think to yourself, “I could eat a little more, but I feel really good right now”.

5. Learn to Cook – especially vegetables. Processed and prepared food is loaded with sugar, fat and salt. But cooking your own food lets you control what you put in your body. Even when you add your own butter, sugar and salt, you’ll probably be adding less than most restaurants or store-bought options. And when it comes to veggies, many people think of them as something they forgot about in the bottom drawer of the refrigerator. When actually they add an incredible amount of flavor, texture and color to your meal or snack!