• Plan your meals in advance. This will help reduce the chance of giving in to cravings and making unhealthy, impulsive choices. • Consider how much time you need for meal preparation and incorporate that into your schedule. If you prefer to spend more time with your family, or getting in some exercise, look for quick, easy recipes that you can rotate, reducing the time you spend in the kitchen. • Get creative with recipes and encourage your family and friends to try new things with you. • Begin your meal by eating the protein food first. Proteins are more filling than other foods and will help prevent overindulging. • Eat no more than 2-3 meals per day. No between-meal snacking and no snacking after dinner. • Practice new eating habits: – Eat slowly. Each meal should last at least 20–30 minutes. – Chew food thoroughly. Chew each mouthful at least 50 times. – Pay attention to how your stomach feels and be sure to stop as soon as you feel full. Nutrition • Remember to read nutrition labels to identify healthy foods as well as those with ingredients, such as transfats and added sugars, you want to avoid. • To ensure well-rounded meals, follow the plate model provided above.
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