Practice mindful eating by sitting down for your meals and snacks.
Focus on what you are eating and how much. Enjoy every bite!
Chew your food well! It is very easy to finish our meals too quickly, not allowing our gut to send messages to our brain that we are full.
Eat the rainbow. Fill your plate with vegetables rich in color to get all your essential vitamins and minerals
Buy vegetables that are in season for maximum flavor at a lower cost
Increase your vegetable intake by making an omelet loaded with your favorite vegetables.
Involving your children in the kitchen is a great way to expand their palettes. Kids are more likely to try or even better LIKE a new fruit or vegetable if they decided to buy it or helped prepare it.
Do not skip breakfast! Eating a healthy breakfast rich in protein and fiber can help boost your energy, regulate your blood sugar level, improve your focus, and enhance weight loss goals.
Do not wait until you feel thirsty to start hydrating, but instead drink water throughout the day.
Drink water throughout the day. By the time you feel thirsty, you’re already dehydrated.
Get creative with your hydration to avoid boredom.
Infuse your water with citrus, berries and/or mint for added flavor.
Eating a diet rich in Omega-3 essential fatty-acids can help reduce inflammation in the body that becomes visible in our skin as acne, psoriasis and other skin conditions.
Eating simple carbohydrates, such as sugar and white starches, promotes inflammation that manifests in the quality of our skin.
Simple carbohydrates spike our insulin levels and promote fat storage.
Strawberries are a great source of vitamin C, a powerful antioxidant.
Vitamin C increases the production of collagen to help keep our skin smooth and elastic.
Eggs are a great source of lutein and zeaxanthin, antioxidants that help protect against UV damage that contribute to issues with skin integrity as we age.
Almonds are an excellent source of vitamin E, a potent antioxidant that repairs the skin from sun damage.
Choose whole grains over refined grains.
Whole grains like brown rice and quinoa are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium).
Watch your portion sizes, especially when eating outside of the home!
Using herbs, spices and citrus in your cooking can help brighten a dish and keep you satisfied without unwanted calories, sodium and fat.
Replace saturated fat, like butter, as much as possible with unsaturated, heart healthy fat, like olive oil.
Limit saturated fat by use cooking techniques such as baking, broiling, roasting, and stir-frying.
Preparing your own food at home is the best way to control the amount of salt, sugar and fat that goes into your meal.
Don’t drive yourself crazy classifying foods as good or bad! Moderation, instead of complete restriction, is a better motto for a healthy diet.
As a busy New Yorker, it is very easy to skip meals during the day. If possible, try to avoid the trap of late night meals and snacking.
As busy New Yorkers, sometimes we forget that the food we eat during the day is our main source of fuel. If possible, make lunch your largest meal to avoid overeating at night.
Plan your week of meals in advance.
Make yourself a priority! Challenge yourself to dedicate 30 minutes of your week to meal planning.
Don’t sabotage your nutrition goals by slacking on sleep time. A healthy diet needs to be supported by a good night’s rest in order to keep your body’s hormones that regulate appetite in check.
Reduce stress in your life. Emotional distress can lead to overeating, eating the wrong foods, or other nutrition-related problems such as gastrointestinal compromise.
Maximizing time in the kitchen can help keep your diet on track. Try roasting large batches of different vegetables with similar cooking times.
Time efficiency in the kitchen is key! Make your freezer your best kitchen tool by cooking double batches of your favorite soup, stew, or sauce recipes and storing it in the freezer for use another time.
Create a batch of hard-boiled eggs to store in your fridge as an easy on-the-go snack or breakfast.
Listen to the cliché to never go food shopping when you are feeling hungry. Instead, go prepared with a shopping list of exactly what you need!
