APPETITE ADJUSTMENT: Whether snacking or thinking about seconds, a great way to watch your weight is to wait, according to Kerry Neville of the American Dietetic Association. “It takes your stomach 20 minutes to catch up with your brain,” Neville says. And while we’re born with a sense of stopping once we’re full, we tend to grow out of it. So learn to check in with yourself. Are you really hungry? Or are you eating out of boredom or because the food is there in front of you?
FREEZE YOUR FRUIT: New studies suggest that frozen fruit has the same nutritional benefits as fresh, Neville says. And because fruit is so sweet, it makes for a perfectly natural treat when frozen. Just let it thaw a bit, then enjoy a delicious and refreshing snack. Or toss a mix of your favorite berries, peaches, and more into a blender with a bit of yogurt and juice. Just remember a serving size is still a serving size, so don’t make a mega-smoothie unless you’re splitting it with friends and family.
SMART SWAPS: Even if you’re conscious of eating healthfully, there’s always room for improvement. Just remember all foods are not created equal. One simple swap you can make? Get rid of the iceberg lettuce and use baby spinach instead. Spinach packs a stronger nutritional punch. And now it comes in convenient packs, so you just rinse and toss in with your favorite fruits, nuts, greens, and grains.
MAKE VEGGIES A MAIN EVENT: Stop thinking of veggies as a side dish. Sprinkle grated, slivered, and sautéed veggies throughout your main dishes in addition to your sides and start to see them in a new light. Another tip? Don’t think of them as something you’re supposed to eat. Think of them as a great way to add texture, color, and flavor to your meals—not to mention the best way to keep your body healthy with essential vitamins and minerals.
BEWARE OF LIQUID CALORIES: Research suggests we process liquid calories differently, according to Neville. So our bodies don’t register that we’re full as quickly, which allows us to down upward of 500 calories—depending on what’s in our cup. So instead of that caramel macchiato, try a skim latte. Instead of a large OJ, try a medium OJ with a glass of water.
