Nutrition Basics

Basic nutrition facts are common sense – the challenge is accepting what you already know to be true and sticking with your goal to eat more healthfully.

 

·       No need for fad diets.  Forget Atkins, South Beach, Paleo, or whatever else.  The key to long term weight loss and maintenance of goal weight is changing eating habits for good.

·       Avoid processed foods.  If the ingredients are unrecognizable, unpronounceable, or too numerous to count – stay away!

·       Choose whole foods instead.  Get your nutrients and vitamins from fruit, vegetables, meat, dairy, nuts, seeds, and legumes that can be found in nature.  These foods are more easily digested, lower in calories, and overall more healthy for your body.

·       Eat mostly plants.  While meat offers a great protein source, studies show that plant-based diets are more healthful.

·       Eat the colors of the rainbow.  The bright and vibrant colors found naturally in fruits and vegetables reflect the variety of nutrients that they offer. Make sure your plate contains lots of different colors, the darker the better.

·       Limit portion sizes.  You don’t have to join the “clean plate club”.  Cut your sandwich in half and save the other half for later.  Use a smaller plate to limit serving size.  Say no to seconds.

·       Eat mindfully.  Slow down.  Chew your food.  Set the fork down between bites.  Ask yourself, “am I hungry now?”  If not,do something besides eat.

·       Don’t beat yourself up.  We eat for a lifetime.  Eat for pleasure, but eat for health as well.  Enjoy your food and dine joyfully.

The steps to eating better are easier than you think.  Commit to making a few changes at a time.  Forgive yourself for lapses, and get back on the right track.

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