A study published this past July by Public Health Nutrition looked at the eating habits of more than 12,000 people and concluded that those who ate at a fast-food or full-service restaurant consumed an average of 200 additional calories a day (more saturated fat, sugar and salt, too) than people who noshed at home. Eating at restaurants should be the exception, not the norm, says study co-author Lisa Powell, PhD, professor of health policy and administration at the University of Illinois at Chicago. Next time you're tempted by the neighborhood Thai place, consider the money you'll save by dining in.
Quit noshing and texting
Research shows that getting distracted can be a diet killer. We make about 200 food decisions a day, and we’re not paying attention to most of them, says Cornell professor Brian Wansink, PhD, author of Slim by Design: Mindless Eating Solutions for Everyday Life. Tech gadgets are the biggest offenders, so "power down," says Jennifer McDaniel, RDN, spokesperson for the Academy of Nutrition and Dietetics. "Multi-tasking while eating leads to eating amnesia."
Become a morning muncher
"Women need 30 to 35 grams of fiber a day, but most of us don't get even half that amount," says Rachel Beller, RDN, author of Eat to Lose, Eat to Win. Breakfast is the perfect time to slip it in: "If you front-load, you can get 50 percent of your daily fiber right off the bat," Beller says. "It will increase your satiety and help even out your blood sugars, and research suggests it may get rid of calories in the body. It's a win-win." One of her go-to breakfasts: quinoa (you can buy it already cooked and frozen) with fruit, cinnamon and a sprinkling of fiber-rich chia seeds.
Brush up on basic addition
Your first instinct is to cut out "bad" foods, right? Scratch that. Instead think about what you should add to your diet. "Trying to restrict or banish foods can leave people feeling deprived, like they're in diet prison," says Cynthia Sass, RD, author of S.A.S.S. Yourself Slim. "Focusing on what you should add or replace is a much more positive strategy." Think plenty of produce,toms schuhe damen schweiz, protein (fish, poultry, lean meats, eggs), whole grains, nuts and seeds, with the goal of slowly crowding out unhealthy processed foods. Approach snacks the same way, advises Seattle dietitian Kim Larson, RDN,toms schuhe zürich, spokesperson for the Academy of Nutrition and Dietetics, who keeps whole-grain popcorn or a handful of nuts within reach in her car's glove compartment.
Give your fridge a face-lift
Basically, you want to think out of the (fruit and vegetable) box. "Crisper drawers may have been designed to keep produce fresh, but they're usually the place where fruits and vegetables go to decompose," McDaniel says. If you move produce from those low-visibility drawers to the top shelf of the fridge, you will eat three times more produce, studies show. "I keep my cut-up vegetables in clear containers where I can see them," McDaniel adds.
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