- Make breakfast a daily habit! Start with Greek yogurt (Oikos Triple Zero or another brand you like) or an egg sandwich on a whole wheat English muffin!
- Keep a journal of all your food and beverage intake for a day
- Cut back on the caffeine – try half caf, half decaf!
- Try a new vegetable for dinner
- Instead of late night snacking, listen to your body. If you are tired, go to sleep. You may be confusing exhaustion with hunger
- Focus on chewing more when eating
- Don’t order a beverage until your meal comes, if eating out OR if at home, save your flavored beverage for at/after dinner
- Eat at home for the whole day (or bring all your food to work/errands, etc.)
- Add spinach to one or more of your meals (sandwich, scrambled eggs, lettuce for your taco, etc.)
- Plan out tomorrow’s dinner, today
- Finish eating by 6:30PM
- Skip dessert and treat yourself to a stress relieving walk after dinner
- Make “Meatless Monday” happen! Try black bean tacos, lentils and rice or a stir-fry with edamame!
- Take a lunch break at work, do not eat while working!!
- Dip your fork in the salad dressing, instead of pouring it on to save on calories but still get the flavor!
- Replace your zero- calorie artificial sweeteners with a plant-based one like stevia
- No fast food for a day!
- Try a piece of fruit for dessert!
- Skip the snacks at work – focus on eating 3 meals for the day, 3-4 hours apart
- Drink water instead of flavored beverages! (Start increasing by 1 glass at a time.)
- Have a minimum of 3 servings of vegetables today. (A serving is ½ cup cooked, 1 cup raw.)
- Sit at the dinner table tonight, instead of in front of the T.V.
- Instead of snacking out of the bag, put some in a small bowl and place the bag back in the pantry.
- Stress can lead to snacking. Instead of grabbing candy or chocolate when you feel stressed, take a few deep breaths and have an apple instead!
- Cut your food into smaller pieces or take smaller bites when eating
- Read all food labels today – focus on the serving size, too!
- Replace your ground beef with black beans tonight for dinner.
- Save on the salt!! Hold off on the salt shaker and add in some flavor from fresh ground pepper or herbs and spices. Try something new!
- Trim the portions! Use smaller plates for your dinner tonight. Carrying in? Don’t eat out of the container! Use a plate instead!
- Make a list of 3 quick and easy meals to make for those oh-so-busy days.
- Make a shopping list when you go to the grocery store to reduce impulse buys.
