Eating Right ALL YEAR
January 4, 2017 1:06 pm
By: Becky Sharpe, Registered Dietitian, Clinical Dietitian at Magnolia Regional Health Center
With a new year comes a renewed sense of hope and optimism towards fitness and nutrition goals. The gyms are packed throughout January, and diet book sales skyrocket. I love hearing patients tell me about their excitement for nutrition this time of year, but then for some reason that “full throttle” enthusiasm seems to fade at some point. Why is that? The average American gains .5 to 1.5 pounds per year, so this cycle of “diet overhaul” every January just doesn’t seem to be working. The problem isn’t the lack of motivation, rather, it’s the overall unsustainable extremeness that people get caught up in. Rather than embarking on a total diet overhaul, I propose that you pick three small changes that you think you can live with. Pick the three easiest diet improvements you can think of. Think of small things that can become habit and you won’t even notice over time. Here are some of my simple suggestions for changes that can make a big difference over time without making you feel like you’re restricting your lifestyle. If none of these suit you, brainstorm with your friends and come up with your own. Remember- the best diet is the one that YOU can live with!
1. Don’t drink your calories. This is a big one, especially in the South, the land of sweet tea. Did you know that cutting out just one 12 ounce soda or sweet tea per day can add up to a 16 pound weight loss in a year? Think about it, would you rather drink a 150 calorie coke or eat a 150 calorie cookie? Cookie for me, please! If soda and tea are too big of an issue for you, try reducing that sweetened creamer in your coffee, or switch to a no-calorie sweetener. Those small changes really do add up!
2. Switch to whole grains. By choosing whole grain and whole wheat products over refined, simple carbohydrates, you will be increasing fiber and B vitamins. Foods that are high in fiber are naturally more filling and lower in calories. Not only does increasing fiber help with weight maintenance, it also improves heart health by lowering cholesterol. Win-win!
3. Make half your plate non-starchy vegetables. You may not be familiar with the term non-starchy vegetables. These include broccoli, green beans, carrots, brussel sprouts, asparagus, bell peppers, mushrooms, eggplants, squash, and anything that is green and leafy. It does not include potatoes, corn, and peas. I’m not telling you to cut starches out of your diet, just to be sure that you are giving fair play to those non-starchy varieties! These are naturally so low in calories, you can eat a much bigger portion, leaving you feeling fuller on fewer calories.
4. Switch to smaller plates at home. Have you eaten on your Grandma’s china lately? Those plates are so small! No, my friend. I’m afraid your plates are huge. In the 1960’s, the average dinner plate was 9 inches. Now it’s grown to a whopping 12 inches! Studies have shown that even if we put a small amount of food on a large plate, we end up feeling less satisfied than if we would if we had appropriately filled a smaller plate. Trading out your dinner plate for a salad plate is an effortless way to stay mindful of appropriate portions.
5. Follow the three-bite-rule. Parties are the worst for being able to stick to your goals. Imagine there are 3 different desserts and you know you just have to try all of them. If this sounds like you, rather than fighting with yourself all night to avoid the desserts, or tossing in the towel and blowing the whole night, try three bites of the really great things that you know can’t pass up. Imagine that those three bites are providing you with a beginning, a middle, and end. Once we have that initial sensory experience of eating something that tastes great, the sensation tends to fade with each subsequent bite. After you’ve had your taste, get yourself away from the snack table, and mingle with friends!
6. Plan your outings. Eating out at restaurants can undoubtedly be one of the biggest obstacles to healthy eating. Just because it’s a challenge, however, doesn’t give you a free pass to let those goals slide! First, you need to think about which restaurants are likely to have a healthy option. Even fast food establishments are offering healthier foods now. Be open with your friends and family about your goals so they can be supportive and encouraging. Use your smart phone to check out menus and make your choices before you get there so you aren’t tempted to order the burger and fries just because everyone else is!
These are just a few of my strategies for an overall healthy diet—feel free to strategize some of your own! There is no one perfect diet that everyone should follow. By making small improvements to YOUR diet, you will be honoring YOUR preferences and lifestyle, causing you to be far more successful in reaching YOUR long term goals for a healthy lifestyle! If you have specific dietary restrictions or feel like you need some individual attention, ask your doctor for a referral to see the dietitians at Magnolia Regional Health Center for our outpatient nutrition counseling. We would love to see you!
Good luck and Happy New Year!
This post was written by Magnolia Regional Health Center
