As we journey together down this path to healthier eating (not so much to lose weight but to be mindful about what we are putting into our bodies), I've gleaned helpful information from fellow dietitians. It helps to be reminded how to fine-tune our healthy eating habits.
1. Clean your cupboards. If you have it in the house, you're likely to eat it. So clear the house of treats, sweets and tempting snack foods.
2. Bring on the healthy stuff. As you're cleaning out the unhealthy foods, replace them with snacks that combine protein and produce -- apples and almonds, carrots and hummus, berries and low fat Greek yogurt, or a smoothie (yogurt or skim milk, frozen berries).
3. Plan, plan, plan those dinners and lunches. A healthy dinner is 25 percent whole grain, 25 percent protein and 50 percent fruits and vegetables.
4. In the refrigerator put the veggie or fruit tray at eye level so that's what you grab when hunger hits.
5. Eliminate sugary drinks. Substitute water for a soda. Keep a glass or bottle of water with you in your car so it's handy. Most of us need to drink more water on a daily basis.
6. Don't forget the dairy. As adults, we tend to think milk is just for kids. But we still need the calcium. A glass of skim milk has 300 grams of calcium. Other good sources are 8 ounces of low-fat yogurt, a low-fat mozzarella cheese stick and 1 1/2 ounces of cheese.
7. Keep a journal. Those who track their food and beverage intake are much more likely to lose weight. You can do it with an app or computer or simply write it down.
8. Never miss breakfast. Get ready the night before -- plan what you'll have and get it ready so you can grab and go.
9. Make exercise part of your day. Take a break and walk, even if it's inside the mall.