Eating Intentionally
It is one thing to know that it makes sense to eat healthy foods in the big picture. It is quite another to translate that understanding into everyday eating decisions. Hopefully, you eat breakfast, lunch, and dinner every day, and build in snacks to keep you going in between.
Make a list of the foods you usually eat and then start a contrasting list of alternative choices. If you love pastrami sandwiches, you're unlikely to think that marinated tofu is much of a treat. But you might find turkey pastrami or roasted turkey an acceptable change. And how about trading the Kaiser roll for dark pumpernickel bread?
Here are some ideas for switching one type of food item for another that is either lower in fat, higher in fiber, or packed with nutrients you can use. Make your own list of what you usually eat and see what ideas you have for healthy substitutions.
Instead of |
How About |
Doughnut |
Small whole grain bagel or English muffin |
Orange juice |
Whole orange, sliced |
Sugary cereal |
Steel-cut oatmeal |
Sausage |
Canadian bacon |
Instead of |
How About |
Cheeseburger |
Broiled turkey burger on ½ whole wheat bun |
Fries |
Raw veggie sticks |
Milkshake |
Skim milk with chocolate syrup |
Iceberg lettuce, Russian dressing |
Spinach salad with feta cheese, onions, olives, oil and vinegar |
Coconut cream pie |
Fig bars or molasses cookies |
Instead of |
How About |
Roast beef and gravy |
Pork tenderloin and apple sauce |
Mashed potatoes |
Steamed broccoli with oil |
Fudge cake |
Fudgsicle |
The best way to get your eating act together is to get your food shopping plan sorted out before you get to the market. Figure out what meals you will be eating at home or taking out with you. Look at recipes and make a list of all the ingredients you need. Try to avoid impulse purchases.
Planned snacking should be a part of your everyday eating plan. A mid-morning snack with a little dairy and a little protein will keep you going strong and keep you from feeling you need to eat a large meal when lunchtime comes around.
Coming home from work ravenous can ruin a healthy eating plan if you make a beeline for junk food while you whip up a chicken stir-fry evening meal. To avoid this pitfall, a four o'clock recharger — perhaps even with a kick of caffeine — of fruit, crackers with peanut butter, or a handful of almonds will stave off the hunger crazies so you can get the evening meal organized efficiently.
Remember, your body is your friend. Treat it well and it will reward with you with many years of loyal service.
