Stay on track with your health goals!

Here we are a few months into 2021, and for many of us, our New Year’s Resolutions are receding fast. Even though this year is not quite “normal” yet, let’s make sure our health goals are still top of mind and that we don’t lose track of them. If you are working from home or if you are headed back to the office, is important to make sure you have a plan in place to help. This will encourage you to stay focused and motivated. As I have mentioned before in previous articles, planning is key.  I emphasize it so much because thinking ahead is an important tool to make sure you reach your health goals.

Tips like organizing your meals, making a grocery list, eating before shopping and using ideas like advance meal prep to help you get through your week are great starting points to get back on track. As important as these are, your emotions and stress levels also need to be managed. By doing this you will be able to avoid snacking throughout the day and avoid eating foods that are not going to be beneficial for your health goals. I am not saying that you can’t have something you really like–because nutrition is not about restriction, it is more about balance. Focus on feeding your body with nutritious foods that will help you prevent disease, while improving your performance and well-being.

More tips worth implementing are:

Strategize the meal
A balanced, portion-controlled meal has half of your plate filled with vegetables and fruit, about one-quarter with lean protein and one-quarter whole grains. Make sure to take your time while eating. Slowing down gives your brain time to register that you are full and satisfied before overeating.

Don't skip meals
Principal meals are so important! There is no valid nutritional reason to remove them. Remember, if your meals are balanced you should be able to savor them without any issues. It is very important to enjoy this time, so set the table, sit back, and take time to relax and nourish you body.

Aim for balance
Avoid indulging in late-night splurges. Prepare balanced meals throughout the day to prevent overeating in the evening. Choose moderate portions of fruit, vegetables, low-fat dairy and lean protein for your meals and snacks to help you meet your nutrient needs for the day.

Plan for dessert
You don't need to completely eliminate treats but be sure you are making mindful choices and not serving yourself on impulse. Studies have shown that you eat less when snacks are planned versus an impromptu urge where you may overindulge.

Be active! 
Make sure to move during the day. Incorporating activity in your days will help make a big difference. You don’t need to go overboard with this. Practical activities like a 30 minute walk are sufficient for most of us.

Last, try to find and maintain a regular schedule. It might seem difficult at first, but a regular cadence of meals and snacks aligns with the body’s needs and promotes better sleep and less fragmentation during the day.