Eat at least one vegetable or fruit at every meal. Keep cut-up raw veggies in the front of the fridge and fruit on the counter where you’ll see it.
Have healthy dips on hand, like hummus, peanut butter, and low-fat yogurt. Load extra veggies into your sandwiches, pizzas, salads, soups, and omelets. Pureed veggies like butternut squash can thicken soup and other dishes and add nutrients to them. Mix cauliflower puree in with mashed potatoes.
Eat a healthy snack a day Reduce fast-food temptations
Keep fruit or nuts with you to tide you over until you get home or to work. If you can’t resist, choose lower-calorie options like grilled chicken or low-fat chili. And look for fruit or veggie options like a salad (watch the dressing) or plain baked potato as a side. Order regular or small sizes, and avoid value meals. Sip water or diet soda instead of sugary soda.want to snack healthier.
Instead of reaching for cookies or chips, enjoy a small handful of nuts or low-fat yogurt (watch for added sugar). Take advantage of fresh fruit in season. Oranges and grapes are especially good because they take time to peel and eat. Snack only when you’re really hungry — not just bored or stressed — and only eat one serving.
Avoid mindless eating
Eat only when you’re actually hungry. When you feel satisfied, before you feel full, stop eating, even if there’s still food on your plate. Don’t sit in front of the TV or computer when you eat. Multitasking leads to overeating. Pay attention to your food.
Snack less at work
Get unhealthy snacks out of your office — or at least out of plain sight. You’ll eat less if you don’t have food within easy reach. If you tend to graze mindlessly at work, don’t keep food at your desk. Keep it far away from where you sit. The distance makes you think each time you grab a bite. Take time for a real lunch break, away from your desk.
Eat smart at restaurants
Just like eating at home, planning can help you make smarter choices in restaurants. Find one that serves a children’s menu or smaller portion sizes. Don’t let yourself get so hungry that you overeat. Have a healthy snack beforehand. Or start with a clear (not creamy) soup or salad. Cut your meal in half and take one half home. Or split an entrée with a friend. Ask the waiter not to bring any bread or tortilla chips to your table.
Eat less sugar
Give up one soft drink a day. Cutting just one can of regular cola means losing more than 30 grams of sugar or about eight teaspoons from your diet. Replace sugary drinks with diet soda, water or unsweetened tea. Other ways to cut sugar include taking fresh fruit or fruit canned in water. Choose unsweetened cereals.
Eat breakfast every day
If you’re too rushed in the morning to make breakfast, take it with you to eat at school or work. Portable breakfast items can include breakfast bars, containers of yogurt, instant oatmeal packets, or pieces of fresh fruit. Even if you don’t like typical breakfast foods, it’s important to eat something in the morning to fuel your body.
Think small. Trade your large plates and silverware for small ones. Research proves that people eat less on a smaller plate. Use a tablespoon, not a serving spoon, to dish out portions. Think about what you put on your plate to make sure you really want it. Serve from the pot on the stove instead of the table, so second helpings aren’t right in front of you. Eat slowly so your body has time to tell your brain you’re full.