February is National Nutrition Month

Don’t forget snacks! – Snacking is an important part of maintaining a healthy diet as long as you choose healthy snacks and eat just one serving.  Plan!  Plan!  Plan!  Keep snacks handy in your purse or car, or in your desk at work.  Healthy handy snacks will help you say “no” when you’re tempted by a snack machine or an unhealthy spur-of-the-moment option.  

Did you make a New Year’s Resolution to eat healthier or to lose weight this year?  So many of us did!  Not only that, but many of us didn’t make it too far or are starting to struggle now that we’re a couple months into the year. 

It’s time to refocus on our goal so we can stick it out (or like many of us, get back on the wagon!).  Here are a few more tips to make it easier.

• Look at the BIG PICTURE of achieving a healthier you, rather than losing a certain amount of weight.  Making choices that involve the long term will help you set realistic expectations.
• Learn how much of each food group you should intake to meet your goals.  A great place to start is www.ChooseMyPlate.gov, which will help you understand how much of each food group you’ll need and customize a plan for a healthy diet.  If you are diabetic or if you have other medical concerns, you should start by talking to your doctor or to a dietician.
• Plan your meals and snacks.  It’s easier to have a plan and think about what you will be eating, than think about what you can’t have or opening the pantry door when you are famished, which can more easily lead to an unhealthy choice!
• Focus!  By sitting down to your meal in the same place every time and avoiding distractions such as the TV and other electronics, you’ll likely eat less.  Eat slowly and focus on tasting your food.  Distractions can lead to mindless eating and overeating.
• Keep Track – Write down what and when you eat every day.  Be honest – no one will see this journal except for you – and review the list at the end of the day.  Doing so will boost your energy for doing well the following day and help you understand where you may have trouble spots.  Maybe it’s when mid-afternoon comes or perhaps it’s right before bed.  By being aware of your trouble times, you can improve your plan.
• Start with veggies and fruits when you begin eating.  Filling up on nutritious, low-calorie basics ensures you won’t be “too full” for them later. 

Information from U.S. Department of Health and Human Services, ADA Complete Food & Nutrition Guide.