• Portion Control

Restaurant portion sizes have been increasing and there is a positive correlation between larger portion sizes and over-consumption[1]. If you are going out to eat, try ordering from the appetizer menu or pack up half of your entrée and enjoy it for lunch the next day. Sharing an entrée between two people is also an option.

• Go Meatless One Day a Week

This provides a great opportunity to increase nutrient and antioxidant rich vegetable and fruit consumption. You can also explore non-meat complete proteins, such as quinoa and soy. Looking for ideas? Check out the hashtag #meatlessmonday on Instagram and prepare to be inspired!

Include 7-10 Servings of Fruits and Vegetables Daily

Experiment with a variety of fruits and vegetables; fresh, frozen, or even canned in their own juice/water.

• Include 2-3 Meals with Fatty Fish per Week

Remember the acronym S.M.A.A.S.H.T. (Salmon, Mackerel, Anchovies, Arctic char, Sardines, Herring, and Trout!). These fishes are rich in health-promoting Omega-3 fatty acids!

• Limit Saturated and Trans Fats

Saturated and trans fats are associated with an increased risk of heart diseases and death[2]. Practice reading labels – ensure that you are limiting your consumption of these high fat and dairy animal source foods, and processed baked goods, such as crackers, etc.

•  Limit Added Sugars

Keep in mind that whether sugars are natural or not, calories can still add up!  Watch for your hidden culprits in foods such as: baked goods, nut butters, juices, yogurts, confectionery, and alcohol.

• Spice It Up

Try including spices such as cinnamon or turmeric/curcumin in your cooking; these spices have been shown to have a variety of health benefits, including preventing cancer and diabetes[3].

• HYDRATE!

Think outside the bottle. Fruit, soup, milk, and even coffee/tea count towards your daily fluid intake. Sorry….alcohol DOES NOT! How much you need is dependent on the individual.  Consult your local dietitian to help you determine the right amount for you!

• TAKE 20! (Minutes to eat that is…)

Multiple research studies have identified that slowing down your pace of eating can decrease caloric intake.10 This simple tip can reduce your risk of weight gain as it will allow time for the signals that indicate satiety to reach the brain. 

• Set Realistic Goals

Whether your goal is to lose weight or eat more vegetables, remember that small steps count. To achieve healthy eating goals, research suggests that after goals are set, monitoring your behaviour and frequently reviewing your goals will increase your likelihood of success[4].

www.vendurawellness.ca

Want to stay informed on the latest research? Join us:

 http://vendurawellness.us11.list-manage.com/subscribe?u=cde796d47f7e61cd18221cc15&id=bb7c89f26a 

[1] Raynor HA. What to do about portion sizes? Roundtable discussion at the Forefronts in Portion Size Conference. Int J Obes (Lond). 2014;38 Suppl 1:S34-6.

[2] Wansink B, Painter JE, North J. Bottomless bowls: why visual cues of portion size may influence intake.Obes Res. 2005;13(1):93-100.

[3] Kawatra P, Rajagopalan R. Cinnamon: Mystic powers of a minute ingredient. Pharmacognosy Res. 2015;7(Suppl 1):S1-6.

[4] Michie S, Abraham C, Whittington C, Mcateer J, Gupta S. Effective techniques in healthy eating and physical activity. interventions: a meta-regression. Health Psychol. 2009;28(6):690-701.