Don’t skip meals! This will often result in you eating more at your next meal to make up for the missed meal. Try to eat a big breakfast but then opt for smaller meals and snacks throughout the day. This will help you to maintain your energy levels. [2] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
For example, eat dinner at 6:00 pm if you go to bed at 9:30 pm. Then, don’t eat again until you have breakfast the following morning.
Some people use the acronym HALT to stop themselves from eating mindlessly. HALT stands for Hungry, Angry (or anxious), Lonely, and Tired. If you’re not hungry, ask yourself if you’re experiencing any of these emotions. Then, look for a way to deal with the feeling without food. For example, if you’re angry (or anxious) about something, it might help you to pinpoint what it is. If you’re lonely, call up a friend and ask them to meet you. If you’re tired, a quick nap might help to refresh you. [5] X Research source
For example, you could eat all of your meals between 8:00 am and 4:00 pm, such as by having breakfast at 8:00 am lunch at noon and dinner at 4:00 pm.
You can steam, stir-fry, roast, or boil your vegetables. Prepare them however you like! Try having a side salad or raw vegetable slices with your meal if you don’t want to cook vegetables. If you’re in a hurry, opt for a fresh whole fruit that you can eat on the go, such as an apple or banana, or grab a container of cooked fruit.
Quinoa Barley Rye bread Oats
Check the item’s packaging to find the serving size. Serving sizes vary among different types of protein foods. For example, a serving of meat or fish is 3 oz (85 g) while a serving of beans or cottage cheese is 1/2 cup (120 g).
Aim to get no more than 10% of your daily calories from saturated fat. For example, if you are on a 1,700-calorie-per-day diet, then no more than 170 of your daily calories should come from saturated fat. This works out to be about 19 grams of saturated fat per day. Make sure that you check labels on foods to find the trans fat content. If a food contains trans fat, don’t buy it or eat it. Trans fats are commonly found in margarine, shortening, powdered coffee creamer, and many packaged convenience foods, such as packaged baked goods. [11] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
There’s no perfect amount of water for everyone to drink. Drink whenever you feel thirsty. If your urine is pale yellow and you don’t feel thirsty, you are well-hydrated. Moderate alcohol intake is also fine. Drink no more than 1 alcoholic beverage daily if you’re a woman, or no more than 2 alcoholic beverages daily if you’re a man. One alcoholic beverage is 12 fl oz (350 mL) of beer, 5 fl oz (150 mL) of wine, or 1. 5 fl oz (44 mL) of spirits. [13] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
For example, you might plan to have pizza on a Friday night, or go for ice cream with your family on a Sunday afternoon. Make sure to budget for the calories that your splurge will cost if you’re keeping track of calories with an app or food diary. For example, if you know that 2 slices of pizza will be about 600 calories, then you might eat a light lunch so you have more calories to spare.
For example, if you’re a fan of chips and dip, you might try swapping your potato chips for carrot chips or baked potato chips and you could swap a high-fat dip for fresh-made guacamole or a lower-fat yogurt-based dip.
Some foods will indicate on the front of the package if they’re low in fat, free from added sugars or trans fats, or low-sodium. However, it’s still important to check the nutrition information to make sure the food is healthy. Read the ingredients on the label, too! If you’re trying to avoid a specific ingredient, such as sugar, oil, or wheat, you can easily figure out if a food is something you want to avoid by checking the ingredients.
For example, if you prepare a box of macaroni and cheese, the serving size might be 1 cup (240 g) of cooked macaroni and cheese. Use a measuring cup to dole out exactly this amount. Portion sizes are much bigger than they used to be, so read labels on any prepackaged foods you buy and avoid overly large portions. [18] X Trustworthy Source Dairy Council of California Resource center focused on providing nutrition education to help consumers make healthy choices about eating and lifestyle habits. Go to source
If you share a home with other people, talk to them about setting up a cupboard or shelf in your pantry and a drawer or shelf in your fridge that is for healthy foods only. This will be your safe zone for choosing what to eat.
Eliminate distractions during your meals, such as by turning off the television and putting away your phone Notice the look and smell of your food before you start eating Hold your fork or spoon in your non-dominant hand or try eating with chopsticks Chew slowly and savour each mouthful
Eliminate distractions during your meals, such as by turning off the television and putting away your phone Notice the look and smell of your food before you start eating Hold your fork or spoon in your non-dominant hand or try eating with chopsticks Chew slowly and savour each mouthful
For example, a therapist can teach you how to identify what you’re feeling and then figure out something healthy you could do to feel better, such as taking a walk, doing a deep breathing exercise, or listening to music. Make sure to ask your doctor for a referral to a therapist. This is sometimes required for insurance to cover the appointments.
