The easy way to ac­com­mo­date healthy eat­ing

Truro Daily News - - COLCHESTER COUNTY - Jen­nifer Fer­gu­son

Do your eat­ing habits need a makeover? De­spite our good in­ten­tions, there are times we all get off track. To re­fresh your diet, sim­ply start with the 3 E’s:

Early

Eat early. Break­fast is the best way to start your day. It “breaks the fast” af­ter a night of not eat­ing and boosts your en­ergy for the day ahead. If time is short in the morn­ing, try get­ting part of your break­fast ready the night be­fore.

Build a com­plete meal at break­fast. In­clude fruit or veg­eta­bles, grains and pro­tein.

Think out­side the ce­real box with th­ese tasty sug­ges­tions:

• Whole wheat tor­tilla spread with peanut but­ter and wrapped around a ba­nana

• Scram­bled eggs, mashed av­o­cado and tomato slices on an English muf­fin

• Green smoothie ( fruit, spinach, yo­gurt and milk)

• Oat­meal, ground flaxseed, berries and milk. In a rush? Try plain in­stant oat­meal. It is unsweet­ened, so you can con­trol how much sweetness you add.

• Whole wheat waf­fles topped with ba­nana slices and wal­nuts

• Whole grain bagel topped with cheese and tomato

• Yo­gurt par­fait ( Greek yo­gurt, fruit and dry ce­real)

Ev­ery 3-5 hours

Eat small fre­quent meals and snacks to spread your calo­ries through­out the day.

This helps in­crease your en­ergy and pre­vents overeat­ing.

When you go too long be­tween meals, you get so hun­gry that it is hard to make healthy choices.

Ev­ery­thing starts to look good, es­pe­cially those high­sugar and high- fat com­fort foods. You are more likely to eat quickly and eat too much. Th­ese ex­tra calo­ries can lead to weight gain.

Have a snack if there are more than three to five hours be­tween your meals. Put healthy snacks on your gro­cery list so you al­ways have them on hand.

Speedy Snacks:

• Ap­ple slices with al­mond but­ter

• Cel­ery sticks with peanut but­ter

• Choco­late milk

• Canned fruit and cot­tage cheese

• Home­made trail mix ( dry ce­real, dried fruit and nuts)

• Melon cubes and cheese

• Lower fat mi­crowave pop­corn

• Raw veg­gies and hum­mus

• Yo­gurt and fruit

• Home­made muf­fin

En­joy

Good food is one of life’s great­est plea­sures. It’s OK to treat your­self in mod­er­a­tion. The secret is to fully en­joy what you are eat­ing.

• Prac­tise mind­ful eat­ing. Al­low your­self time to taste and en­joy ev­ery bite with­out feel­ing guilty. A small taste may sat­isfy your crav­ing if you slow down and savour it.

• Eat slowly and chew your food well. Put your fork down be­tween bites.

• Stop eat­ing when you are full or if you are not en­joy­ing the food.

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