Start your day with breakfast – No matter what time you get up, try to start your day with breakfast. Skipping breakfast is like running a car on empty. When we skip breakfast, not only are we missing out on essential nutrients, but we are more prone to consume more calories than the omitted ones, due to a poor decision making lead by hunger. Great tasting options under 300 calories are available! McDonald’s for example offers wholesome breakfast choices that can fit varying caloric needs like the Egg White Delight McMuffin at 250 calories is the newest breakfast option perfect for busy customers looking for a wholesome option on the go.
Enjoy the conversations and the company of family and friends – It is all about the ambiance, the music and the people around you – Try to create a relax environment during your meals; sit and relax instead of being worried and eating while working, texting, standing or walking. Try to avoid provocative conversations in the table, instead offer pleasant and fun conversations.
Choose small portions – A good habit is to request appropriate portions for your body, age and activity. Decide how much you are going to eat from your plate, even though you think that they are serving you more or less what you know your body needs. Leave time between bites so that your brain knows when you are satisfied. Trust your own instincts and please do no not force yourself to finish everything in the plate – never! Learn to share not only dessert but main entrees and even appetizers. Send any leftovers back so they can be immediately put in a take home container.
Chooses a variety of foods – The simplest way to make sure you are eating a well balanced meal is by making sure your plate has plenty of colors. This is the easiest way to make sure you are getting a variety of nutrients. Choose meals with an abundance of fruits and vegetables. In addition make sure your daily meals include skim or low fat milk and dairy products, beans and lean meats, whole or enriched grain breads and cereals and from time to time surprise yourself with a small treat.
Avoid or limit alcohol consumption – Alcoholic beverages pack the calories and only provide hundreds of empty calories. Also, after two or three glasses you are not going to have much control over what you are eating.
Keep active most days of the week – Try to burn at least 300 calories per day, if you know that you are going to go out to eat. You will feel better knowing than you burned the extra calories that you are about to consume. Even if you are traveling, try to walk more and choose activities that keep you moving.
