Eating Healthy: The little things matter.

Did you resolve to eat healthier in 2018, yet you feel yourself slowly falling into the same eating traps? That’s pretty normal.

We are all creatures of habit, after all. It can feel like an uphill battle making better food choices and shedding a few pounds, but if you commit to making small changes each month, those changes will add up to overall healthier habits, which are more likely to stick long-term. Since March is Nutrition Month, we wanted to let you in on our Top 10 healthy eating tips.

1. Control the flow. What are you bringing into the house? Are you going to the store when you’re hungry and succumbing to the baked goods aisle? Don’t. There are several new online shopping options from Amazon Pantry to HEB Curbside that will help you be more aware of what you’re putting in your shopping cart. When you shop online, you are more likely to make better choices because they are deliberate. And, even better, you won’t have your kids in tow, begging you to buy the latest treat, which you will inevitably try as well. Meal planning ahead of time also helps you limit eating out, which is another food trap (See #8).
2. Look at labels. Of course, stocking up on healthy foods means you also need to check labels. That tub of nonfat flavored yogurt or the granola bar you eat every morning may be full of sugar. You could switch to a lower sugar (or lower fat) option and not even notice the difference.
3. Go for staying power. Think fiber and protein! Instead of a cookie or chips for an afternoon snack, mix in more protein. Try whole-grain pretzels with hummus, whole-grain bread with almond butter, or roasted soy nuts. Fruit is always a good option – yes, they contain natural sugars, but they also contain fiber and vitamins. Even something as simple as a handful of almonds or a glass of milk at the 4:00 hour can help keep you from indulging in sweet snacks before dinner.
4. Make it easy. Keep a bowl of fruit on the counter or string cheese or bags of nuts within reach. Just don’t make eating too easy. In other words, restrict it to the kitchen or dining area. This tactic can go a long way toward limiting mindless snacking in front of the TV or computer screen.
5. Watch the sugar. Yes, we know this is a tough one. But a lot of new research has come out lately showing that sugar may do more than add extra pounds or cause tooth decay. It is linked to diabetes and heart disease. This is also important to keep in mind if you have kids. Developing and modeling good habits early is the key to making sure your kids also don’t overindulge.
6. Nix the soda (and other sweet drinks). If you’ve been drinking soda or diet soda your whole life, it’s never too late to quit. Soda can slow down your metabolism and cause cavities. You should also limit your intake of fruit drinks, energy drinks and sports drinks (especially if you’re not exercising regularly). According to a recent study, children who drink these drinks not only consume more calories, but are also more likely to eat unhealthy foods according. Always opt for water if you can. Everything in moderation. It’s ok to have a sweet tea, or glass of orange juice if you’ve committed to making your main beverage water.
7. Vitamins. Taking vitamins daily is your good health insurance policy. Come visit Brodie Lane Pharmacy (or call us!), and we can recommend the right vitamins, or multi-vitamin options, for you.
8. Limit eating out. Not only will your wallet thank you, but your waistline will too. You will take in fewer calories and eat less fattening food simply by cooking at home vs. eating out. Yes, eating out is infinitely more convenient, but you’re also more likely to make unhealthy choices (like consuming fried foods or chips) when you have a big menu of options in front of you. Pressed for time? There are so many healthy crockpot options just a Google search away. (We like Tasty and AllRecipes.com.) Then, you can spend a few minutes prepping the crockpot ingredients in the morning (or the night before) and come home to a cooked meal.
9. Limit alcohol intake. Sometimes it’s nice to enjoy a glass of wine or a beer after a stressful (or happy!) day. We get it. But if you find yourself reaching for a cold one every evening, it’s becoming a habit. Consider other ways to relieve stress like taking your dog for a walk, playing with your kids (or grandkids), or meditating. Think before you drink. If you have dinner plans and you know you’ll be having a few drinks, limit your intake the rest of the week or weekend.
10. Limit caffeine. Caffeine is also a metabolism killer. If you’re cutting back on soda, you’re probably cutting back on caffeine. If you are a diehard morning coffee drinker, have a cup, but opt for decaf or “half caf” for your second cup. Or consider a cup of hot tea instead of coffee. Tea has about ½ the caffeine.

Like we mention in the tips, balance and moderation are the keys to success. Any lifestyle change takes time, so be patient. Get your significant other and/or kids involved too. They are key influencers, after all. It will be much easier forgoing dessert if your spouse is also on board. You’ll probably never get your kids on board with skipping dessert but you can put some ground rules in place to limit the temptations. “We’re only eating out once per week” or “We will only have dessert if you help me bake something” are nice alternatives to getting the other household members on board. You can do it and we can help. Stop by the pharmacy anytime.