- I will use a food intake journal to track my eating daily.
- I will also menu plan the week before so that I can meal prep if needed, and to just generally be ready for healthy eating.
- I am able to make food substitutions when needed. For example, if my menu plan says to eat a green salad with a protein and iced tea, I am able to "substitute" fresh cucumber, tomatoes, and a fruit if that was all I had in the refrigerator at the moment.
- Limit my carbs(pastas/rice not veggies/fruits); trying to eliminate until desired goal is reached; may eat small amount with a dinner meal
- Limit fruit to 2 pieces daily until desired goal reached
- Eat a protein with each meal
- Eat nuts daily in small portions
- Eat berries daily in small portions
- Eat Greek yogurt daily
- Try to reduce and limit the added sugars; only 1 teaspoon with morning coffee (my indulgence)
- Lunches and/or healthy snacks I like (will write more about this later)
- Drinking plenty of water
- Taking multi-vitamin, omega 3s, and calcium supplements in safe dosages
- Regular exercise that I enjoy
- Weigh myself at least once a week, more if I want
- Stay away from fast food!!
- If I must eat fast food, choose a salad with protein, or other healthy choice
- No animal fat such as chicken skin
- Eat more fish and poultry
- Lean ground beef ok, according the "Hungry Girl", so I will take heed and listen to her!
- Warm water with lemon 1st thing in the morning is helpful
- Salad dressing under 50 calories for 2 tablespoon portion
- Read food labels
- Learn more about nutrition; in my case, I may review my notes from My Plate online course
- Get a health-minded buddy! At the gym, from church, or online support groups
- (If you want, you can ask to join our Facebook support group online, "Battle of the the Bulge")
- I know how to meal plan: breakfast 1 or 2 eggs, with side of veggies and half a fruit, hot or iced green tea to drink, cup of milk
- Lunch must always be a green salad with a protein, with a low-cal salad dressing
- Dinner may be a 3-4 oz lean protein, with veggies, and a small portion of whole grain (brown rice, mixed grain rice, etc)
- My favorite snacks are apple with peanut butter, hummus with celery or carrot sticks, string cheese with turkey wrapped around it, protein shakes, watermelon with tianjin (spicy red powder)
- Food tastes great with spices! Seasoning foods makes all the difference! Learn what seasonings and flavors you like, and make sure to include some in your meals/snacks daily!
- Make sure they're not loaded with unneeded fats or calories though, so read your label just to make sure.
This is the food intake journal I recently bought at Barnes and Noble. I made goal of losing 50 pounds in 5 months (from April 2019 through August 2019). I will use a food journal to help me stay on track!