Prioritize fresh fruits, vegetables, whole grains, lean proteins (like chicken, fish, beans, and tofu), and healthy fats (such as avocados, nuts, and olive oil).
Minimize processed and packaged foods that are often high in unhealthy fats, added sugars, and sodium.
Balance Your Plate
Aim for half of your plate to be vegetables or salad, a quarter lean protein, and a quarter whole grains or starchy vegetables (like brown rice, quinoa, or sweet potatoes).
This helps to provide a balanced, satisfying meal with the right amount of nutrients.
Mind Portion Sizes
Use smaller plates to help control portions visually.
Measure servings with a kitchen scale or measuring cups until you’re comfortable eyeballing appropriate portion sizes.
Include Protein in Every Meal
Protein keeps you fuller longer and helps prevent muscle loss during weight loss.
Great options include eggs, lean meats, yogurt, cottage cheese, legumes, and plant-based protein like lentils and tempeh.
Stay Hydrated
Drink plenty of water throughout the day to support digestion and prevent overeating.
Sometimes, thirst is mistaken for hunger, so sipping water can help curb unnecessary snacking.
Plan Your Meals and Snacks
Prepare healthy meals and snacks in advance to avoid reaching for convenience foods.
Keep snacks like fruit, nuts, or yogurt on hand for when you’re on the go.
Limit Sugary Drinks and Alcohol
Drinks like soda, sugary coffee, and alcoholic beverages are high in empty calories.
Opt for water, herbal tea, or black coffee, and enjoy alcohol in moderation.
Mindful Eating
Eat slowly, savor each bite, and pay attention to your body’s hunger and fullness signals.
Avoid eating while distracted, like when watching TV or using your phone.
Healthy Fats Are Your Friend
Incorporate healthy fats like those from olive oil, nuts, seeds, and fatty fish to support brain health and keep you satisfied.
Remember, even healthy fats are calorie-dense, so portion control is still important.
Smart Carbohydrate Choices
Choose whole, fiber-rich carbohydrates like oatmeal, brown rice, quinoa, and whole-grain bread.
Fiber helps you feel full and keeps your digestive system healthy.
Prepare for Dining Out
Review restaurant menus ahead of time and choose meals that are grilled, baked, or steamed.
Ask for dressings and sauces on the side, and skip the complimentary bread if needed.
