We all want to do better when it comes to our nutrition choices, which is why it’s helpful to have a few nutrition tips. 

Let’s face it, consumption of food and drink is an ingredient in almost everything we do.  It is impossible to avoid everything in life that takes away the temptation of over-consuming.  Try to think of one social event that doesn’t involve food and drinks first or during the event.  See what I mean?

That’s where discipline and commitment come into play.  But that’s not all you need.  Here are a few tricks from nutrition coaches so you don’t miss out on all the fun and continue to enjoy your social life. 

HERE ARE  10 TIPS FROM NUTRITION COACHES

TELL EVERYONE!  

No, you don’t have to be the person who blows up the social media feeds with your workouts and weight loss updates.  But be vocal about what you’re doing.  Most people will support you if they know about it.  Help your friends and family help you.  You may even inspire them to try harder as well. Go a step further and ask them outright for their help. Tell them all that you need them.  Everyone wants to be needed and they will comply.  

STAY HYDRATED.   

Drinking enough water throughout the day will keep you feeling fuller.  Sometimes hunger in just thirst in disguise.  Find a water bottle that is large enough to only fill 2-3 times during the day to get a minimum of 80oz.  One tip to stay on track is to take 10 big gulps of water every time you pick up your bottle. Everyone has different ways they use to track water intake.  Find what works best for you!

FILL HALF YOUR PLATE WITH VEGGIES!

Filling half your plate with vegetables, ¼ with lean protein, and ¼ with starchy carb will give you a balanced meal (even at a party).  Eating a balanced plate will leave you more satiated so you are not grazing.  It is very difficult to overeat vegetables.  If you like high volume, filling, and nutrient dense food, veggies are your best friends! 

CLOSE UP THE KITCHEN!

One of the best habits you can create is to finish your dinner, clean up and get OUT of the kitchen.  Don’t take food into the living room or your bedroom.  Turn the lights out in the kitchen and shut it all down.  If you develop the habit of a “closed kitchen” the late-night snacking will be less tempting.  

PACK PROTEIN-RICH SNACKS ON THE ROAD.

Turkey rollups, beef jerky, protein bars, tuna packets, and pre-made protein drinks are easy to pack for road trips as well as flying.  Pairing any of these with a piece of fruit will give you everything you need to keep you from being tempted by junk food when you are hungry and needing quick choices.  If you are able to keep them cool, even eggs are a great choice! And eggs pack a ton of nutritional value.

FAST FOOD SWAPS: 

Sometimes you just get caught needing to drive through or maybe you just want your favorite burger.   There is a way to make it work at almost every place you go.  You can certainly make things a little lighter.  Decide what YOUR favorite thing is and prioritize it.  For example, If it’s the whole burger you want with bun and all the fixings, bypass the fries and sub out a fruit cup or small side salad.  If the fries are your jam, forego the bun and cheese and eat the meat with lettuce and tomato and enjoy the fries.  

PREPARE YOUR PROTEIN AND VEGGIES FOR THE WEEK

If you can carve out an hour or so to Instant Pot or Air Fry some lean protein for the week, you can build a meal.  Even better if you have yummy veggies cooked to your liking.  If not, there is always frozen, steam-in-the-bag options.  Having protein ready to serve will make it easy to concoct different meals with the same protein.  Let’s use chicken as an easy example.  If you have shredded chicken breast for the week, you can use it several ways.  I like putting it in a tortilla with lettuce and guacamole, on top of a veggie filled salad, or in a rice bowl.  Cook once, eat all week!

DRINK LIGHT AND RESPONSIBLY.

Alcohol doesn’t have to be off limits completely.  If you will be drinking, know ahead of time what your drink is going to be.  Stick to clear if possible.  A good go-to is club soda with vodka and a lime.  If you need some sweetener, you can use stevia.  Bring a packet or two to add.  Try to alternate one drink /one water for the evening and end with water.  Alcohol tends to knock us off track with our nutrition, not because of the drinks themselves, but because of the lack of focus and discipline when we drink.  

TAKE A 10 MINUTE TIME OUT!

Before going for that next snack or dessert, set your timer for 10 minutes.  Walk away from the kitchen and fold the laundry, walk the dog, or tidy up your family room.  Taking that time to disrupt the pattern of behavior allows you to assess your hunger cues.  Is it hunger, boredom, avoidance, or possibly thirst?  If after 10 minutes you still want the snack, you probably are hungry.  Most of the time, we get involved in another project and forget.  Then it’s not real hunger, but instead a craving or distraction.  

GO TO BED!

Staying up too late and skimping on sleep can wreak havoc on your system.  Not only will getting enough sleep help keep your cortisol levels at bay, but your body will regenerate cells during the night and will be recovered and ready to face tomorrow with more energy, less hunger, and a more focused attention span.  An adult needs 7-9 hours of quality sleep to recover appropriately.  What time do you need to shut down the evening to work towards that goal?  

These are a few things to think about when trying to manage your nutrition goals.  Pick just 1-2 of them this week to begin.  Start with the easiest and nail it for a few weeks before taking on the next. It takes time to change our behaviors so let’s give ourselves some grace and respect the process of learning and changing.

One of the best things we can have is accountability – so subscribe to the Healthy is Simple e-newsletter, and we’ll send you tips to improve your nutrition!