One size does not fit all when it comes to nutrition and weight management. Some people may need to reduce calories, while others may need to eat more frequently. However, there are a few strategies that many people can use when first getting started on a new plan to establish a healthy weight.
1. Keep a food and beverage log for at least 30 days.
There are several different ways to track food and beverage, from apps to online tools, spreadsheets and even a good old-fashion journal. When first getting started, tracking intake is more about becoming aware of your dietary habits. When are you eating? How much are you eating? Why are you eating? Where are your food and beverages coming from? Are you getting more calories from beverages than foods? Is there a food group missing? Once you understand these habits you will be able to recognize areas in which you could make small changes.
2. Develop an eating pattern that includes small meals more frequently throughout the day.
Breaking up large meals into smaller portions and eating more often throughout the day provides several benefits. First and foremost, more frequent meals helps you stay off the blood sugar roller coaster, which tends to zap your energy and can put you in a bad mood. Second, more frequent meals tend to help you stay full longer, so at the next meal you may actually consume less.
3. Eat breakfast.
There is truth in the old adage, "Breakfast is the most important meal of the day." It is your first opportunity each day to break your overnight fast from sleeping. The nutrients that you take in at breakfast help fuel your daily activities. Additionally, breakfast eaters tend to make better food choices throughout the day, which leads to eating more nutrient dense foods (like fruits, vegetables and lean meats) rather than calorically dense foods (like sodas, chips and candy). A good breakfast may provide 300-500 calories and at least 20 grams of protein.
4. Focus on fresh foods.
Fresh foods offer more nutrients and less additives than processed foods. Eating a baked potato with homemade salsa has more fiber, essential vitamins and minerals and offers far fewer calories than a bag of potato chips. Another good example is a grilled chicken breast. While it may not have any fewer calories than sliced lunch meat, it does have far less sodium. Additionally, processed lunch meats may have added sugars, which serve as preservatives, but do not add any essential nutritive value.
5. Take time to plan meals and snacks.
Planning meals and snacks is a key to success for any weight-management program. Making a grocery list based on meals and snacks you plan to eat for the week can help you budget and prevent you from buying excess food. Preparing snacks ahead of time takes some of the guess work out of what to eat during a busy work week. Part of this prep work might include breaking down bulk items into individual serving sizes, which will help you manage portion sizes. For people who eat on the run, spending time reviewing restaurant websites for nutritional information will help you make lists of healthy food choices that you can easily select while you are on the go.
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