Meal Planning When Out for the Day
Weight-loss experts recommend meal planning and snack planning (made super easy with Real Plans) to make sure they fit into a well-balanced diet plan. Otherwise, when you are hungry you are likely to eat whatever food is close at hand.
On a recent seaside outing with my granddaughter, I brought along a healthy lunch for us to enjoy rather than eat super unhealthy foods from boardwalk concession stands. For dinner that day, we went to a little bodega and purchased cheeses, fresh fruits, almonds, yogurt, and spring water. We carried our healthy foods back to the boardwalk and ate while seated on a bench overlooking the Monterrey Bay. It was completely enjoyable focusing on each other. As we nurtured ourselves with good conversation and the beautiful view and weather, we also nourished our bodies with healthy food. My planned indulgences for the day were a frozen chocolate covered banana for me and ice cream for my granddaughter. Proper meal planning made it easy for me to avoid the boardwalk junk food that I would have binged on in the past. Read, “Ensure Healthy Eating When Eating Out.”
Another strategy is to keep non-perishable foods in the glove box of your car. Turkey jerky, protein bars, nuts, canned smoked fish and pouches of tuna are all shelf-stable proteins that can satisfy your hunger for about an hour. This will keep you from pulling into the nearest drive-thru. Just make sure this food stash is for emergencies only, and do not snack on it each time you are in the car.
Use a Meal Planner to Get Fit
Make planning meals one of your good habits. According to one of the largest and longest-running studies of weight loss maintenance, keeping a journal for meal planning can double your weight loss. A written meal plan makes you more accountable. You will think twice before you eat something that is not on your meal plan.
Fitday.com is a free and easy-to-use online meal planner. Use it for meal planning to track calories, carbs, fats, proteins, and nutrition. Fitday Dietician is an online service that provides unlimited messaging with a Registered Dietitian. For the cost of about $4 a day, your personal dietician will guide you in a custom health and wellness plan, and help you along the way to meeting your weight loss goals.
As well, Fitday Mobile is free meal planning app and calorie counter that allows you to track the foods you eat “on-the-go.” The benefit is that this will make you aware of how much you are actually eating, and help you to identify those eating patterns that need adjusting.
Eat Non-Starchy Vegetables
Mama always said, “Eat your vegetables” and green veggies are especially healthy choices. Therefore, when meal planning, be sure to include plenty of fresh non-starchy and green vegetables. The American Diabetes Association has published a non-starchy vegetables list.
Non-starchy veggies are comparatively low in calories compared to starchy vegetables, and packed with fiber and nutrition that help you feel full so you eat less overall. Be careful with the sauces and dips, though. Adding most sauces, dips, and toppings adds up the calories without providing added nutrition. Read, “10 Awesome Super Foods for Weight Loss.”
Living larger than ever,
My Bariatric Life