nutrition tips & tricks

i was going through my old diet & fitness journal and found these tips. i just wanted to pass them on for you all.
(sorry for any typos!)

*skip the late-night snack. going to bed a little hungry will force your body to use stored glucose, then fat, to feed its needs.

*hungry? drink a glass of water first. sometimes the brain confuses thirst with hunger. if you're still hungry 15 minutes later, then eat.

*craving something? wait 15 minutes before giving in. try eating a small piece of what you're craving instead of the whole thing.

*load that plate with vegetables. veggies should take up half your plate, lean protein a quarter, and carbohydrates the remaining quarter.

*use a salad plate instead of a dinner plate for your entree. the smaller size will make portions more manageable without leaving you feeling deprived.

*once cooked, portion out your food and freeze leftovers in serving size containers.

*share desert.

*don't eat take-out from the container. put in on a plate to prevent overindulgence.

*dress up the dinner table. eat sitting down at it. don't eat in front of the tv.

*don't put a serving platter on the table. that only encourages everyone to take more. keep it on the stove; if you want/need more, you'll have to get up to get it.

*embrace color! red, orange, purple, as well as leafy green vegetables, are loaded with antioxidants - they're powerhouses for healthy eating.

*try new fruits and vegetables. you may be missing out! don't be afraid to experiment.

*eat new grains. instead of rice or wheat, try quinoa, spelt, or oat groats as a side dish or even a main course. try them for breakfast, too.

*drink enough water. while new studies suggest we don't need 8 glasses a day, you shouldn't go thirsty at all. some suggest dividing your weight by 2 and drinking that many ounces a day. whichever formula you use, DO drink a glass of water when you get up in the morning to re-hydrate yourself from sleep.

*you don't need to "clean your plate." stop when you're not hungry.

*say "no, thank you" to food pushers at work, at home, and at parties. you don't need to eat one (or more) pieces of aunt becky's cheesecake because she "made it for you." you're not responsible for others' actions-only your own.

*start meals with soup or salad. you'll eat less of your entree.

*pass on the bread basket. just have the waiter take it away.

*don't be afraid to special order at any restaurant or catering hall. instruct waitstaff on what you want: grilled chicken salad, an egg white omelet, etc. just because it's not on the menu doesn't mean you can't have it.

*have your waiter bring a takeaway carton along with your entree. cut your meal (at least) immediately and put the second half in the carton so you're not tempted. enjoy it later!

*do NOT eat until you're full. eat only until you're not hungry anymore. eat to satisfaction - not overindulgence or discomfort.

*reached a goal? reward yourself - but not with food. buy something small that you've wanted. go walking with friends. take a day off. celebrate without foods. get a new gadget. get a pedicure. pamper yourself!

*snack on fruits and vegetables (grape tomatoes, celery, carrots), as well as proteins like hard-boiled eggs, tuna, hummus, fat-free greek yogurt.

*remove skin from poultry before eating.

*use canadian bacon instead of regular bacon.

*replace mayo and sour cream with fat-free yogurt.

*eat fruit instead of drinking fruit juice. you'll get more fiber and less sugar.

*clean out the fridge and cupboards. get rid of tempting items. replace them with healthful alternatives.