Photo: © Getty Images
Photo: © Getty Images
We all know the experience of starting out the day with eat-healthy intentions—only to find ourselves one chocolate bar, three spoonfuls of pasta, one bag of pretzels and two scoops of ice cream later having overdone it! Avoiding overeating is all about strategy, and the best plan starts the night before. WD’s contributing nutritionist Karen Ansel provides an hour-by-hour guide to eating exactly what you need and not one calorie extra.
Plan—or even make—a mid-morning and mid-afternoon snack so you’ll be armed with something healthy when hunger strikes. Some good choices: 5-6 whole wheat crackers with one tablespoon of peanut butter and one small apple, a 6-oz. yogurt with ½ cup berries.
Toss a piece of fruit in your bag to eat with lunch. This will up the fiber content and help you feel fuller longer.
Figure out what you’re having for breakfast the next morning. Aim for a high-protein, high-fiber combo like two eggs on whole wheat toast, whole grain cereal with lowfat milk or ricotta cheese on whole wheat toast topped with berries.
Start thinking about lunch. If you’re going to be out running errands, pinpoint which places have healthy choices like a grilled chicken sandwich, baked potato or salads.
Eat that piece of fruit you stashed in your bag the night before.
Grab a cup of coffee or tea to bring back to your desk for dessert.
Munch on your afternoon snack about three hours after lunch and wash it down with a tall glass of water. Start thinking about what you’re going to make for dinner—and make sure it includes two veggies.
Slice some raw carrots, celery, green peppers and cucumber and serve them up with a ½ cup lowfat ranch dressing (or a lowfat version of your favorite dressing). This will tide you over while you prep dinner.
Instead of serving dinner family style, have everyone come into the kitchen and make their own plates before sitting down at the table. This way you’ll think twice before mindlessly spooning seconds onto your plate.
Right after dinner have a small (about 100-150 calories) serving of dessert. Try two Oreo cookies, pudding made with lowfat milk or ½ cup of ice cream (yes, the real stuff!) This will go a long way towards warding off mindless munching in front of the TV and late-night cravings.
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