Here are our Four Favorite Methods to help you meet your nutrition goals.

Methods is a better approach than rules.  Take a look at these method and see which one you would like to try first.

1. MyPlate Method-

My plate has replaced the food guide pyramid and is an excellent tool for meal planning. It contains all of the components of a balanced meal. Here are some things to keep in mind:

• Make sure you include at least 8 glasses of water per day to stay hydrated
• It is important to include healthy fats in your diet
• Fitness and motion are important to leading a healthy lifestyle
• For a successful relationship with food it is important to work it into your schedule, include your friends and family, and to make it fun and enjoyable!

2. Reading Food Labels Method-

With so many different components of food labels, it’s hard to decide what is important! Here are some tips:

• Note the amount of the product that is in one serving and how many servings are in each container
• Calories are not always the best indicator of the quality of the food!
• Limit foods with high saturated fat and look for 0 trans fat
• For sodium (<5% is low, >20% is high for the daily value)
• Look for 3-4 grams of fiber or more
• When choosing grains, look for whole grain foods. The first ingredient listed should be 100% whole wheat flour. Remember that white breads can be whole grain and brown breads can be refined

3. Be Mindful Method especially about eating out-

Eating out can be very difficult when trying to loose weight or make a lifestyle change. Here are some tips to make sure you are getting the most out of your meals out while staying on track.

• Try not to label foods as “good” or “bad.” All foods can fit into a healthy lifestyle in moderation
• Remember the main themes of eating healthy: Flexibility, Balance, Variety, Moderation, Enjoyment, and Nutrition.
• Plan ahead and have meals prepared in advance in order to avoid grabbing fast food in a pinch
• Remember the MyPlate model when choosing from the menu. For example, if you want a burger, order a side salad and a piece of fruit to make sure half of your plate still consists of vegetables and fruits
• Use eating out as a time to spend with friends and family. Do not distract yourself by eating while driving; slow down, have some water, and enjoy yourself

4. Keep a food log Method-

Recording what you eat and drink in a day is important to making sure you are getting all of the necessary nutrients you need every week. Follow these tips to make the most of your food log:

• Try eating 6 small meals everyday instead of the regular 3
• Remember that not every day is going to be perfect, look at the week on average instead
• Take note of trends such as when you skip meals and when you eat out
• Try noting  how hungry you feel, where you ate them, and how full after
• You could even use the MyPlate model for your food log!

Our newest Method:

For a more in-depth look at methods, tips and hacks for healthy eating, take a look at our new book.

Nourished: 10 Ingredients for Happy, Healthy Eating

Contact us for more information on how our Registered Dietitian Nutritionists can help you.  Call 301-474-2499 or email at [email protected]