There is so much information online and in print on nutrition. Some of it is good from good reliable sources like the NIH or UDSA, others not so much. Here are a few guidelines to get started with a healthy nutritional lifestyle.
- When shopping in the grocery store try to stick to purchasing foods on the outside aisles of the store. In general, these are foods that need to be prepared and are healthy whole foods, not processed foods and are better for a healthier lifestyle.
- When eating a meal follow the 80% rule, eat until you are 80% full then either take the rest home, save the rest for later, or discard the rest of food. The old saying you must clean your plate, does not have a place in healthy eating.
- In general, when selecting grains, try avoiding “white grains” these generally indicate the grain has been highly processed. Try to select darker, brown grains, which indicate the has undergone less processing and will hold more nutrition for your body and generally will be lower in calories.
- Sometimes if you are a busy parent, it is virtually impossible not to eat out occasionally with kids. You can mitigate the damage to your healthy lifestyle by planning for these occasions. Plan ahead, on some days utilize sack lunches. On days when you can’t prepare a meal while on the go, select a restaurant ahead of time and review the menu. Pick what you want to order when you are not hungry. Bring a healthy portable snack with you, so you do not order from the menu hungry. If you do eat at a restaurant that serves large portions, ask for a to go box ahead of time and make your meal into one serving before you start eating. Also drink plenty of water before any meal.
Created by Kelly Wood MD MSPH Total Body Renewal Medical Weight Management and Laser Treatment Center