4 Tips for a Healthier You…A Dietitian’s Perspective

4 Tips for a Healthier You…A Dietitian’s Perspective

“What can I do to improve my diet and lose weight?”

This is a question I am asked a lot especially when I served an Air Force Registered Dietitian. Just like most things in life that are worth achieving, maintaining a healthy diet and weight takes some effort. It often means adopting new lifestyle habits that take practice but can get easier over time. There are rarely shortcuts to long-term success here but there are definitely a few tips that can make the journey easier. I’d like to share 4 of my favorite tips.

4 Steps to a Healthier You
  • 01
    Track
    When you want to change our behavior and develop new habits in our lives, it is always helpful to track your behavior and activity. Keeping a food record is SO helpful! Trust me on this one! Most of the time in life, we underestimate the amount of food we consume and overestimate our exercise. There have been hundreds of research studies done with results showing that keeping a daily food record can help us improve our diet and maintain weight loss.
    One of my favorite apps of all time is Myfitnesspal.
    Take it from someone who is not very techy, Myfitnesspal is great and easy to use! It will help you set eating and fitness goals and track them each meal, day, or week. You can even upload photos to track your progress and “before and after’s”.
  • 02
    Measure
    Measure your food and use smaller plates! Everyone’s idea of a serving is different and unless you’ve made an effort to use measuring cups when portioning our food, there is a good chance that you’ve lost sight of what a 1/2 cup or cup of food looks like on your plate. This can be helpful to ensure you’re being 100% honest with yourself.
    Use smaller plates to help decrease your food and calorie intake.  This works AS LONG AS you do not reach for a second serving at meal times.
  • 03
    Fruits & Veggies
    Eat more fruits and vegetables! Yep, what your mama told you years ago still rings true.
    Load up on fruits and vegetables with vibrant colors. Aim for at least 5 servings each day can help decrease your fat and calorie intake. Steer clear of fruit juices and focusing on raw non-starchy vegetables with low-fat/sugar toppings can also help you control our calories.
  • 04
    Meal Prep
    Waiting until you are hungry to figure out what to eat for lunch and dinner can be a recipe for over-eating and making unhealthy choices. I love to prep my lunches on Sundays for the week and it has been a great way for me to stay on track with my healthy eating goals. It saves money too!

    Here’s one of my favorite lunches to prep for the week.

    Yummy Mexican Chicken Bowls…To-Go

    •  5 chicken breasts
    • 1 red and green pepper, sliced
    • 1/2 red onion, sliced
    • 2 Tbsps Taco Seasoning sprinkled over chicken
    • 1 can Rotel (excess liquid removed and poured over chicken)

    Broil for 25 mins.

    Prepare 1 1/3 cups white or brown rice and place 1/2 cup rice, sliced chicken, vegetables, and 2 Tbsp black beans in your plastic containers.
    I like to rinse the canned black beans in a strainer beforehand.
Next time you find yourself wondering what you can do to diet and get healthier, remember that baby steps will get you there.   Give these tips a try and be consistent.  You’ll be closer to reaching your healthy eating and weight loss goals!

Have a favorite tip or recipe for healthy eating while on-the-go?  We’d love to hear it and share it with us!