Top Tips for Eating Well

When you are considering changing your diet to improve your health or lose weight, it is often difficult to know where to begin.  There is so much information out there, and often it is conflicting.  In order to keep it simple, here are the top 10 tips I can recommend.

1. Eat predominantly whole food plant based- variety is key.  “Eat the rainbow”, try to get at least one food of each color into your meals each day, increase daily fruit and veggie intake as well as beans, legumes, nuts and whole grains

2. Avoid junk and fast food- These foods are very processed and they target our dopamine receptors, which leave us craving more.  They are loaded with carbs, sugar, salt. and trans fats and are very low in fiber.  This puts us at higher risk for Diabetes Mellitus, obesity, and heart disease

3. Choose minimally processed and unrefined foods- avoid packaged foods.  Read the labels- choose foods that: have simple, easily recognizable ingredients, do not have high fructose corn syrup, hydrogenated oils, artificial flavors, sweeteners, or dyes.  No white or refined grains or breads

   

4. Drink water- no soda or juice.  Soda and juice have sugar, which converts to fat in our bodies.  This puts us at higher risk for heart disease, Diabetes, and obesity.  Avoid artificial sweeteners if possible.  If you need to add something to your water, try lemon, lime or mint.  You can also choose sparkling water.

5. Decrease or eliminate meat, fish, eggs, and dairy.  If you are going to decrease your intake, try for 5-10% of your diet or less.  Portions should be less than the size of a deck of cards.  Begin to think of it as a condiment  rather than the main course. Try to get products that are fresh, local, organic , antibiotic free, grass or grain fed, free range or wild caught.

6. Moderate the use of risky substances- Alcohol, recreational drugs, cigarettes, vaping.  Use these substances in moderation only.  For alcohol, this means 2 drinks or less for men and 1 drink for women.  If you are going to use marijuana, consider edibles instead of vaping or smoking, which are more harmful for your lungs.  If you are going to use these substances, it is better if it adds meaning or connection to your life versus isolation. Try to make sure it adds enjoyment versus addiction to your life.

7. Buy and cook your own food. When you are at the grocery store, try to shop on the perimeter of the store.  This is typically where you will find the fresh food in a store. Make a shopping list and stick to it- no impulse buys.  Read the labels to make sure you know what you will be eating.  Cooking your food brings a connection to what you are eating.  

   

8. Design your environment to support you. Clear the junk food from your car, kitchen, work, and office.  Set yourself up for success without temptation

9. Eat slowly until you are about 80% full.  It takes the receptors in our stomach time to alert our brains that we are full.   This will help you avoid stomach upset/ overeating.  Plan to take about 20 minutes per meal.  Eat at a table instead of on the couch, without screens or distractions.  Chew each bite 20 times.  Put your fork down while chewing.  Speak with others- interact and socialize during meals as often as you can to enjoy your meals

10. Treat, don’t cheat.  When you are craving something unhealthy, slow down and check in with your body.  Ask yourself if this craving is a true desire or if it is a response to an emotion.  If you do decide to eat something sweet, go all in and truly enjoy it, do not feel guilty.  The goal is progress, not perfection.

*This information is based off of The 10 Pillars of Eating Well, provided by The Nurse Coach Collective.

10 Pillars of Eating Well.pdf

Download PDF • 583KB