10 tiny tricks for healthier eating
by tracey minkin
1. Go for 100 a day.
No matter how many pounds you have to lose, it starts with one. By cutting just 100 calories a day from your diet, you can lose 10 pounds in a year. To get started, try things like skipping the bread at dinner, sipping water instead of a calorie beverage, or skipping your co-worker’s candy dish today.
2. Control portions.
A recent study confirmed that when obese men and women with type 2 diabetes used dishware marked with portion outlines, they posted significant reductions in weight. For an easy way to keep your eye on food portions, consider one serving of fruits or veggies to be about one-half cup (the size of a scoop of ice cream). A single serving of lean protein like chicken, white fish, or lean cuts of meat should be approximately the size of a deck of playing cards. A medium-size potato should be the size of a computer mouse, and a slice of bread should be roughly the size of a cassette tape.
3. Include protein.
For a small change that can keep your appetite tamed, try this trick: Eat a palm-sized portion of lean protein such as chicken, white fish, or egg whites at every meal. Many recent studies confirm that a good dose of protein, as much as 30 percent of a meal’s calories, helps keep appetite in check.
4. Pick just one thing.
Choose one habit you can make a bit healthier. If you drink a lot of soft drinks, try cutting out one soda a day. By doing this you can lose 15 pounds in a year. Or, begin your meals with a salad. A study showed that women who had salad at the beginning of a meal (with low-fat cheese and Italian dressing) ate 10 percent fewer calories the rest of the day.
5. Drink green tea.
For an easy metabolism booster, drink just one cup of green tea a day. Studies have linked antioxidants in the tea to revving up your engine.
6. Brush. Not just for hygiene.
Brushing your teeth after every meal will create both a physical and psychological barrier to nibbling on leftovers and snacks.
7. Begin the day with whole grain.
Try this small shift first thing in the morning: Eat a whole-grain cereal for breakfast, like whole-wheat varieties or our tasty Oatmeal with Spiced Apples (page 26). You’ll not only gain the whole-grain benefits, but you’ll feel fuller longer, so you’re likely to make better food choices as the day goes on. A fiber-rich apple before dinnertime can have the same effect.
8. Go slow.
A large Japanese study recently found that people who ate quickly and didn’t stop until they were full were three times more likely to be overweight than participants who did not report these eating habits.
9. Dip into dressing.
For a super-easy shortcut to fat reduction, ask for dressing on the side and dip your fork into it before spearing your salad. Dip into vinaigrette instead of creamy styles and save even more—up to 100 calories per serving.
10. Think of the big picture.
Even reaching a small weight-loss goal can have a big impact on your overall health. A long-term study of more than 1,200 overweight adults found that sustained weight loss of even as little as four pounds can significantly reduce high blood pressure.
