Meal Planning * Spend time throughout each week gathering recipes in a single place. Then set out a time once week to choose your healthy meals and snacks for the week, write down ingredients you need to purchase, and go grocery shopping. * Keep a meal journal, online or written down, to track all your favorite healthy meals in one place to make planning easier. * Theme nights make it easier to choose menu items for the week: “meatless Monday,” “taco Tuesday,” “stir-fry Thursday,” “soup-and-salad Friday,” etc. * Cook enough for dinner so that you have leftovers to eat for lunch the next day. * Prep your weekly lunches in advance to save time. * Make a big batch of overnight oats on Sunday night so that you have a breakfast dish you can pair with other foods all week. Portion Control * Purchase a food scale and weigh items such as meats, cheeses, and other high-calorie foods to avoid consuming too much. * You can also use measuring cups and spoons to help with portion control. * When you load up your plate before a meal, about half should be fruits and vegetables; about ¼ should be protein, and the final ¼ should be whole grain carbs. Balancing Your Diet * Eat from all the major food groups (protein, dairy, carbohydrates, vegetables, fruits, and fats) and make sure you are eating the recommended servings for each food group. For example, the USDA recommends you eat 5-9 servings of fruits & vegetables per day. * You want to get 3-4 oz. of lean protein at each meal. Include items such as grilled chicken breast, tofu, lean beef, lentils, eggs, and fish. * You should get around ½ cup of grains 1-3 times per day. Some healthy whole grains to include in your diet: quinoa, brown rice, whole wheat bread, barley, oatmeal, whole wheat pasta, and popcorn. Other Tips * Drink lots of water. Nix drinks like sugary sports drinks, sodas, and juices. * Indulge in moderation. If there’s a certain food you love that isn’t “healthy,” allow yourself to have some every once in a while in order to avoid feeling too restricted and giving up on your diet. Choose This, Not That * If you love chocolate bars, try dark chocolate (look for the one with the least amount of sugar) and raw almonds. * If you love potato chips, try kale chips. Roast up some kale (chopped and with stems removed) with a little olive oil and sea salt at 300° F for 30 minutes. * If you love french fries, try oven-baked sweet potato fries. * If you love granola, try oatmeal (plain rolled oats) topped with slivered almonds and fresh berries. * If you love white pasta, try spaghetti squash with your favorite low-cal pasta sauce.