Most folks can’t help but fall off the healthy eating wagon over the Fourth of July weekend. The presence of delicious hot dogs, hamburgers, mayo-filled salads, frozen treats and flowing cocktails can make it tough to stop eating! Not to mention your friends and family, with whom chatting and eating often go hand in hand. Overeating is not something you usually plan on doing, but don’t beat yourself up if you do. Instead, brush yourself off and get back on track using these seven tips:
1. Start fresh.
A new day means a new beginning. Start your post-holiday day off right by eating a balanced breakfast like one scrambled egg with a side of nonfat plain Greek yogurt topped with fruit and sunflower seeds. Continue your day with healthy snacks and meals; most people need three meals and two snacks. Once you can get through that first day of healthy eating, each subsequent day becomes easier.
[See: The 10 Best Diets for Healthy Eating.]
2. Track your progress.
Tracking your food and activity is a fantastic way to make yourself aware of and responsible for your habits. If you find yourself shy a few thousand steps (most trackers aim for 10,000 steps), do a few laps around the neighborhood or walk the local high school track with a friend. If you find you’re eating too many calories, figure out where they’re coming from and shave off those extra calories moving forward.
3. Plan ahead.
Plan your meals a few days or a week in advance so you can get to the market and be fully stocked with healthy foods. Think about the snacks and meals you want to prepare and make a shopping list. Some of my go-to snacks include nonfat plain Greek yogurt, string cheese or fresh mozzarella, whole-grain crackers, hummus, frozen Greek yogurt pops and seasonal fruit. Also, keep high-calorie junk food out of the house (my weaknesses are full-fat ice cream and chocolate-covered raisins), which will help prevent you from mindlessly indulging on it.
4. Cook ahead and freeze.
Part of planning is anticipating days when you’ll be just too busy with work, kids and life to worry about cooking. To prepare for those times, dedicate one day a month to cook a double batch of a healthy meal — think chili, casserole, lasagna or meatballs — and freeze it for later. Portion the meals into single serving or family-sized containers that are safe for freezing so that they can be easily defrosted on busy days.
[See: 10 Healthy Meals You Can Make in 10 Minutes.]
5. Use your slow cooker.
During the hot days of summer, a hot kitchen is one of the last places you want to . One of the easiest pieces of equipment you can use instead of the oven is a slow cooker. It’s also extremely affordable; there’s a simple model going for just $30. Make a healthy chili, soup, stew, risotto, brisket or other delicious dish in a flash by adding the recipe ingredients to the slow cooker, stirring them and setting the machine on “cook.” When you return from work, you’ll have a mouthwatering meal waiting for you. Yes, it’s that easy.
6. Build a healthy salad.
Bulk up on a delicious salad filled with fiber and protein to help keep you satiated. Vegetables are very low in calories with one serving providing only about 25 calories. Veggies are also filled with water, so they will hydrate you, which is especially important in the hot, sticky weather. To build your salad, start with a leafy green like lettuce or kale. Top it with lots of vegetables; cucumbers, radishes, bell peppers, mushrooms and tomatoes are all good picks. Add a protein — say, an egg or a few ounces of leftover chicken or beef — and then choose one higher-calorie ingredient to add, such as shredded cheese, chopped nuts or avocado. Top off your salad with 1 to 2 tablespoons of vinaigrette or fresh lemon juice.
[See: 7 Reasons to Choose a Plant-Based Diet.]
7. Don’t fall for superfoods.
All whole foods like fruits and vegetables are “super.” They contain vitamins, minerals, fiber and phytochemicals (natural plant compounds that help prevent and fight disease) to help keep your body nourished. There’s no one food that will help you lose weight or burn fat, and eating too much of some so-called superfoods (like nuts or juices) can actually add unnecessary calories to your eating plan. The trick is eating a variety of foods in order to get a well-balanced diet, which includes fruits, vegetables, whole grains, nuts, seeds, nonfat or low fat dairy, healthy fat and lean protein. Taking in a variety of foods can be tougher than it seems, but that’s why tracking food comes in handy.
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7 Tips for Getting Your Diet Back on Track After Summer Holidays originally appeared on usnews.com
