One Bite at a Time

HEALTHY EATING HABITS IN THE NEW YEAR

he turn of a new year is a wonderful time to contemplate what is on your plate, figuratively and literally! Establishing healthy habits, one Tbite at a time, is the perfect way to meet goals and set yourself up for positive change. Consider these nuggets of advice a little food for thought as you make it a mindful new year!

Choose Healthy Options When Eating Out

A good rule of thumb when dining out is to build a solid foundation for your meal consisting of complex carbohydrates, lean proteins, fruits, vegetables, and healthy fats. For example, when dining out at a Mexican restaurant, opt for the chicken fajitas or fish tacos for a delicious and balanced meal. Instead of thinking about foods to avoid, think about what healthy items you can add to your plate.

Remember, you don’t have to eat your entire meal all in one sitting. The to-go box is your friend! If the portions are on the larger side, eat half and if you feel satisfied, save the rest for lunch tomorrow. The food isn’t going anywhere! Just because it’s on your plate doesn’t mean you have to eat it all. Lastly, if you have questions on ingredients or preparation methods, don’t be afraid to ask your server.

“Components of mindful eating include chewing food slowly, bringing all your senses to the meal, turning off distractions, and listening to your body’s natural hunger

and fullness cues.” - Emily Faquin, RDN, LDN

Eat Mindfully

Do you ever eat a bag of chips while watching television? You start with a handful, and next thing you know, half of the bag is gone. Between television, phones, and tablets, it’s easy to get distracted during a meal. Mindful eating is a technique to slow down during mealtime to be fully attentive to the food and experience you are having. Components of mindful eating include chewing food slowly, bringing all your senses to the meal, turning off distractions, and listening to your body’s natural hunger and fullness cues. This technique can be useful in preventing overeating and can help you savor the eating experience.

“...spend some time prepping a few items that can be used for snacks or for creating

multiple meals.” - Emily Faquin, RDN, LDN

In the new year, think about ways to reduce distraction or slow down during a meal. This might mean putting your phone down during dinner or eating at a table instead of your car on your lunch break.

Practice Light Meal Prep

When you hear the phrase “meal prep” you most likely envision sacrificing a precious weekend day to spend hours of your time grocery shopping, cooking multiple meals, portioning food into separate containers, and cleaning up the mess you’ve created. If this sounds overwhelming to you, you’re not alone. I recommend taking a different approach in following what I like to call ‘light meal prep.’ Instead of cooking every meal for each day of the upcoming week, spend some time prepping a few items that can be used for snacks or for creating multiple meals. For example, cut up fruit as a quick and easy snack that you can pair with yogurt or throw into a smoothie throughout the week. Roast a batch of veggies and cook some ground turkey to make tacos, wraps, or stir-fries to keep meals varied and exciting.

Light meal prep gives you the flexibility to easily create a variety of meals that are healthy as well as satisfying. Like healthy eating, meal prepping doesn’t have to be an all-or-nothing approach.

Work with a Dietitian

Why do it alone? If you need help navigating the sea of nutrition information, dietitians can point you in the right direction. Contact the Tankersley Clinic for more information on personalized nutrition counseling.

Don’t wait until tomorrow when you can start today making small choices towards living the best version of yourself in the new year!

Emily Faquin, RDN, LDN The Tankersley Clinic thetankersleyclinic.com 901-335-8966 questions@thetankersleyclinic.com

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