Small changes for the win
Set Nutrition Goals
Take one day at a time instead of all or nothing approach.
Fun activity will better ensure adherence.
Team up with a friend with similar goals.
Celebrate successes when a goal is achieved through rewards. Meal Planning
Map out meals each week.
Find balance in your diet. Include all food groups..
Choose a variety of protein foods throughout the week.
Make a grocery list.
Take advantage of leftovers to save money and time.
Enjoy Local Foods
Try something new like a new vegetable, fruit, or ingredient from a farmer’s market.
Ask for tips from farmers. They know delicious ways to use their products and are a great resource for food prep tips and recipes.
Grow your own food.
Visit a farm. Get active while learning where your food comes from.
Short on time? Sign up to get farm-fresh ingredients delivered to your door.
An Active Life
Buddy System: Get active with friends instead of going out to eat. Go for a hike or walk around the mall.
Move more at work.
Do something new like a new skill to kick-start your motivation. Sign up for a class to learn how to salsa dance, surf, do tai chi, or play a sport.
Don’t like to sweat? Go for a swim, play water polo, or take a water aerobics class while exercising.
Healthier Restaurant Choices
Plan the buffet ahead so you know what to choose and what to limit. • Start the meal with a salad, then be selective by choosing steamed, grilled, or broiled foods over fried foods.
Eat slowly and enjoy the meal. Use hunger and fullness cues to recognize when to eat and when to stop.
Drink water or unsweetened iced tea rather than sugary beverages such as soda and lemonade.
Takeout food should be loaded with veggies and steamed foods keeping in mind of the amount of sauce used.
Most restaurants are happy to accommodate requests that include healthier cooking methods.
Add sauces sparingly. • Use chopsticks to slow down and recognize fullness to avoid overeating.
Healthier Coffee Shop Changes
Downsize your drink.
Shift from whole milk to low-fat or fat-free (skim) milk to reduce the amount of saturated fat.
Leave off the extras like whipped cream and caramel drizzle.
Cut the syrup in half. A sprinkle of cinnamon or cocoa powder can add flavor without added sugars.
Share a muffin or pastry with a friend.
Parties
Plan for colorful plates. Create a sign-up sheet for your party with categories for dishes from each food group so you have a variety of healthy options. While at the party, fill up half the plate with fruits and vegetables.
Boost flavor in water or unsweetened iced tea with mint leaves, lemons, or frozen fruit.
Survey the party table and make a plan before filling up the plate with unnecessary calories.
When choosing Italian options, start with salad with vinaigrette, choose whole grains, lighten up on the cheese, choose red sauces, and pick one serving of either bread, wine, or dessert.
Kristen Stensland
A certified personal trainer and holistic nutrition coach.
