Balanced Eating

What Worked For Me

Losing 100+ POUNDS was not easy as I am sure you would assume and the weight did not come off quickly (took almost 4 years)!  So over the years I have learned a number of healthy tips that have helped me completely overhaul my eating habits and now help maintain my weight.  Check out what worked for me below:

AVOIDING OFFICE TEMPTATIONS

The free food and baked goods are never-ending in most offices! These treats are often difficult to resist, especially when they are just feet from my desk! I found that if I follow the tips below I can often resist temptation, however from time to time this is difficult and splurging a little isn’t going to kill you, just make sure it too is in moderation!  I only took 1 donut from the below…..=)

Evil ones found in the kitchen at work!

Evil ones found in the kitchen at work!

FAST FOOD IN MODERATION

While I don’t indulge in fast food eating often, I will occasionally eat a burrito or taco’s from Chipotle, a hamburger from Five Guys or a salad from Wendy’s or McDonald’s. 

McD

In my opinion, eating fast food in moderation is totally fine and can be part of an overall healthy diet.  I try to only visit a “drive thru” no more than once a week!

GROCERY SHOPPING

Over the years I have learned a great deal about the best way to do my grocery shopping!  Here is what I do:

  • Fill your cart with majority “fresh” items, that include fruits, veggies, whole-grains, lean meats, beans, dairy, etc.  The more the better!  I try to fill up 75% of my cart with these items!  =)
Produce in my Grocery Cart!

Produce in my Grocery Cart!

  • Read the ingredients labels on everything you buy or want to buy!  This was one of the 1st things I made a point of doing when I started off on my “weight loss journey” several years ago.  I made it a point to look at the serving size (very important), calories, fat, sodium, carbs, fiber, protein and the actual ingredients listed in the item BEFORE I purchased it!
    • You will be surprised just how many breads claim they are Whole Wheat when are actually not! 
      • For example, if it says “enriched” it is basically white bread that they enriched to make it look like whole wheat bread or if “whole wheat/grain” isn’t listed at the top it is not really whole wheat/grain bread.  Check out the below Nutrition Facts from Arnold’s Wholegrain Breads, an excellent source of fiber as it has 6 grams per serving.
Nutrition Facts (Arnold's WholeGrains Bread)

Nutrition Facts (Arnold's WholeGrains Bread) Shop around the outer edge of the grocery store, only going into the middle for "healthy" dry foods (cereal, rice, canned items, etc.), frozen items (veggies, etc.) or house hold items. Seeing as all grocery stores keep their bakery, dairy, deli, meats & produce departments on the outer edge of there stores.....this is where you should be spending the majority of your time & budget! I actually map my grocery list around those departments, so nothing is forgotten.Also, check out my post on Meal Planning & Grocery Shopping 101 to see exactly how I do it and get additional tips!MAIN MEALSIn the past, I ate entirely too much! Basically my "portion sizes" were way too LARGE! This took time to taper down but over time I was able to eat less and less at each meal until I got to a healthy amount of food on my plate. I found the following really helped me with this:Use smaller plates & bowlsSmall Plate Dinner!

  • Eat Mini-Meals throughout the day instead of the normal 3 ones (especially at work), which keeps me full and satisfied throughout the entire day!

NAVIGATING DINNING OUT, FAMILY, SOCIAL & HOLIDAY EVENTS

Parties, holiday gatherings and dining out are some of my favorite activities in life, mostly because of the wonderful family and friends at these events, but the food is also something that I enjoy very much!
Family Party Pickings!

Family Party Pickings!

I have a number of tricks and tips that enable me to splurge, but not over-do-it, see them below:
  • Enjoy in moderation!  Go ahead and treat yourself to some of the lovely offerings at the event or restaurant, just do so in “moderation”, try not to go overboard.  Use a small plate to keep your portions small.
  • Exercise on the day of the event or gathering.  I often make it a priority to visit the gym or go for a run the day of a special event.
  • Have a healthy snack before the big event or gathering and also fill up on water before hand to keep you fuller and less likely to “splurge” too much at the event.
  • No skipping meals the day of the event. No, sir, this is not a good idea as you will only make yourself more hungry later in the day and will most likely over “splurge” at the event.

SNACKING 101

I love to snack and they can be great way to pack in extra nutrition and curb hunger so you don’t overeat at your next meal. Planning snacks ahead of time is a good way to prevent vending machine runs and office temptations (hello, donuts and baked goods!). Just keep in mind that a snack is meant to carry you over to the next meal, not be a meal.  I keep almonds in my desk drawer and granola bars in my purse.  I also always have “fruit” on hand in the fridge at home and work.

Go To Snacks!

Go To Snacks!

  1. October 13, 2009 at 1:47 am

    balanced diet is important to have a healthy lifestyle

  2. December 2, 2009 at 5:19 pm

    I always feel like that too – you are what you eat!

    • December 2, 2009 at 5:56 pm

      SO TRUE!!! And, you also “feel” what you eat…..like if I eat healthy I always feel better (more energy, better mood, etc.) and if I eat bad I always feel worse (less energy, not as good of a mood, etc.)!

  3. March 25, 2010 at 8:41 pm

    When you start counting calories and watching portions, it’s amazing how LITTLE you get to eat. Before, I was eating like 4 servings of stuff! My favorite was a huge bowl of cereal… 🙂

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