Changing for the Better:

• Healthy meals start with a variety and balance of foods. Enjoy your meals while making small shifts to the amounts and types of food on your plate.
• Design your own diet plan around fresh veggies, fruits and healthy protein choices.
• Aim to consume less sodium, unhealthy fats, and added sugars.
• Sit down for meals, relax and take your time. Be mindful, eat slowly, enjoy taste and textures, chew your food thoroughly and pay attention to how you feel to recognize when you had enough.
• Get to know the foods you eat, track your food choices and learn how to fuel your body for energy and curb cravings.
• Try to include protein with every meal and snack.
• Try to use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating.
• If you eat out, choose restaurants with healthier options. Order salads and entrees that are baked or broiled instead of fried. Ask for dressings or sauces on the side. Double the order of vegetables instead of fries or starchy or fried food.
• Try to satisfy your sweet tooth in a healthy way. Choose a naturally sweet dessert dish like fresh fruit instead of heavy desserts like: pies, cakes, brownies and cookies.
• Be mindful of your liquid calorie intake. Sugar sweetened beverages contain added sugar and are high in calories. Choose water or other calorie-free beverages, such as unsweetened tea or club soda when you are thirsty.
• Exercise is the key in managing stress level. It will also allow you to consume decent amount of food daily.
• Plan your physical activity and slowly build your endurance level. Most people choose walking as their preferred way to get moving.
• Keep track of your physical activity with activity tracker.
• If you need to loose weigh, using a food diary can double weight-loss result. Studies have repeatedly shown that self-monitoring dietary intake is one of the most powerful tools in long-term weight management.
• Talk to your family and friends about your plans and ask for their ideas and support.

ABOUT THE AUTHOR

Maya Gavric, entrepreneur, consultant, former realtor, writer, web developer, artist and marketing coach has been working, researching and reporting on the Internet for years. Her numerous articles offer valuable insight and tips on wide variety of topics. In recent times she has paid particular attention to knowledge management on the Internet and environmental problems, exploring how our attention to hot issues might best transform current situation into better practice.

The article "Healthy Habits for a Healthy Body and Mind" reprinted with permission.