Small changes, BIG difference

Small changes, BIG difference

We can all make small changes throughout the day that will go a long way. This post is all about you and the subtle changes you can make every day to lessen calories and increase the nutritional value of your diet.

Society today tells us that meat is a necessity and should be the main portion on our plate. Let’s switch this and make vegetables the largest portion at dinner time and meat the smallest. Let’s even get a little crazy and include a meatless Monday!

SNACKS – don’t grab that bag of chips at the grocery store, let’s try eating a piece of fruit and some nuts. This gives our bodies good balanced snack: sugar, fiber, and healthy fats to keep you full longer.

Easy changes

Portion control – Fill up on the good stuff (broccoli not burgers). Eat larger portions of vegetables and reduce meat consumption.

Cooking with oil/butter – This is the easiest change people can make. In recipes, cut the oil in half. Steam vegetables, instead of frying.

Salads – Use spinach, Kale or other dark leafy greens instead of iceberg lettuce for more nutrients.

Soft drinks – If you’re an addict (you know who you are!) cut back to 1 a day. For the other times you would have a soft drink, drink water with a lemon. If you can cut out 1 thing from your life, choose soft drinks!

Vegetables – Branch out and try those weird looking vegetables in the produce aisle – make it fun! As a quick reference, the more color a vegetable has, the more nutrients are in it.

Meat – Eat half of the meat as usual (portion size is the size of your palm). Try out a meatless Monday.

Smoothies – Add spinach, carrot, cucumber or ginger for more nutrients. Use less fruit and add greek yogurt to balance sugar and proteins.

Fruit – Fruit is good for you and breaks down slower than other sugars due to fiber, so try to get 2-4 servings a day.

Bread/Pasta – Limit this as much as possible. Bread and other processed carbs are lower in nutrients and fiber causing you to become hungry quicker after eating. This causes overeating. Choose instead a natural grain such as quinoa. Quinoa is packed with protein and fiber that keeps you full longer.

Timing of eating – LISTEN TO YOUR STOMACH! This is always the issue at breakfast. For example, I eat a piece of toast with peanut butter right when I wake up; however, my husband waits 3-4 hours after he wakes up to eat some fruit and almonds. I used this example to say everyone is different. Do what works for you.

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