If you’re a mom, you more than likely provide your children with healthy meal options and make sure they eat regularly, right? Well, how about you get back to the basics and do the same for yourself? Besides setting a good example for your children, you’ll eat balanced, portion controlled and healthy meals yourself, leading to better weight management. Don’t worry, even if you’re not a mom, you can still use the tips below and get back to the simpler things in life!
Try a tip or two a week and you’ll be on your way to being a kid again – who said we can’t go back in time?!
Tricks of the Trade:
- Balance it. Balanced meals that consist of healthy carbs, protein and a little fat will keep you satisfied longer and provide you with the nutrients your body needs. At every meal, include a whole grain, lean protein, healthy fat and something colorful (aka – fruit or veggie!).
- Moderation! You probably don’t give your kids free access to the cookie jar, right? Apply the same rules to yourself – allow yourself one small treat a day and enjoy.
- Eat when you’re hungry and stop when you’re full. This may be easier said than done, but this is something that you once mastered yourself. Get into the habit of slowing down and rating your hunger on a scale of 1-5 (1 being starving and 5 being stuffed). Try to not let yourself get to a 1 or 5. This takes practice, but you’ll get the hang of it with practice – it’s time to back to intuitive eating!
- Sit down already! Get away from the computer, desk or TV and sit down at the table and enjoy your meal. Families who eat together at the table eat healthier. An added bonus, you’ll slow down and master that intuitive eating we just talked about.
- Portion it. A lot of kids I know freak out when their food touches (and some adults too!). This may seem silly, but you can use this to your advantage. Try packing your lunch in little containers or compartments – you can actually find them online by laptop lunches. These little wonders will work wonders for weight management by providing you with variety and portion controlled meals. Give a try with the following examples.
Eating “Container Style”
Start with 4 or 5 little containers and fill them with different healthy foods. Include at least one whole grain, one protein, one fruit, one veggie and one “treat.” Here are a few examples:
Gobble Gobble:
• Compartment 1: Turkey sandwich on whole wheat with avocado, lettuce and tomato
• Compartment 2: Orange
• Compartment 3/4: Baby carrots with low-fat ranch dressing
• Compartment 5: 1 ounce dark chocolate
Go Greek:
• Compartment 1: hummus
• Compartment 2: whole wheat pita bread slices
• Compartment 3: red bell pepper and cucumber slices
• Compartment 4: grapes
• Compartment 5: small oatmeal cookie
Cheese and Crackers:
• Compartment 1: low-fat cheese stick
• Compartment 2: whole wheat crackers and 2-3 ounces lean deli meal
• Compartment 3: cherry tomatoes and broccoli florets
• Compartment 4: light yogurt
• Compartment 5: trail mix with dried fruit and chocolate
Now it’s a family affair!
Please note: The information in this article is not to be followed as medical advice, diagnosis or treatment. Please consult with your physician or primary health practitioner for information regarding your own personalhealth and necessary treatments.
