Fall is upon us, the season of brisk weather, changing leaves, and, with the holidays here, overeating. It can feel difficult to stay on top of your dietary goals when all around you is delicious food that makes you want to gorge and hibernate like a bear. We can definitely relate to that impulse, but you don’t necessarily have to put on any “winter weight” (unless you actually are a bear, in which case you definitely should). There are several simple ways to stay on track while still enjoying foods you love. 

1.      Choose baked or grilled over fried. Many of us do not deep fry foods when we are at home, but ordering takeout from restaurants can be another story entirely. When possible, order your meats baked or grilled instead of fried. “Many restaurants fry foods in oils containing trans fats, and since many deep-fried foods are coated in batter, they absorb more fat than they would without the batter coating. Because of the high fat content, they are also high in calories, making it more likely you will eat more calories than you need and possibly gain weight.”[1] A lot of restaurants already provide this option, so sticking with a healthier choice is easy! Alternately, if you are using quarantine as an opportunity to expanding your cooking repertoire, consider investing in an air fryer! Air fryers use high heat and minimal oil to cook food, creating healthier versions of your favorite dishes.

2.      Eat your veggies first! One study suggests that by eating your vegetables and proteins before carbohydrates can be beneficial to dietary health. “Starting a meal by eating vegetables and protein, and finishing it with carbohydrates, keeps us fuller than if we ate the same foods in the reverse order. This is because protein slows down the release of sugar from carbohydrates into the bloodstream, preventing a sugar 'high' and then crash - and hunger pangs.”[2] As tempting as that bread basket might be while you’re waiting for your food, try to resist until you’ve had your salad! Your body will thank you later.

3.      Listen to your body. If you order your food through delivery, keep in mind that many restaurants serve large portion sizes. Pay attention to your body’s cues and stop eating when you are full. There is no shame in the game when it comes to setting aside the rest of your meal and storing it for later when you feel done. Plus, then you have lunch ready for the following day; look at you getting two meals for the price of one!

4.      Moderation, moderation, moderation! The holidays are a time of so many tasty goodies, and we are not suggesting you sit sadly in front of your computer with a piece of kale while everyone else on the Zoom chat indulges in pumpkin pie. Just be aware of how much you are eating! It is not necessary to eat that entire tin of cookies in one sitting (although . . . we get it. Grandma makes the best cookies and that care package she sent is doing wonders for morale).

What are your favorite ways to make small adjustments to your diet for a healthier lifestyle? Let us know in the comments!

[1] Bruso, Jessica. “Are Deep-Fried Foods Harmful to the Health?” LIVESTRONG.COM, Leaf Group, 3 Oct. 2017, www.livestrong.com/article/414700-are-deep-fried-foods-harmful-to-the-health/.

[2] Hodgekiss, Anna. “Eating Protein and Veg BEFORE Carbs Makes You Fuller for Longer.” Daily Mail Online, Associated Newspapers, 26 June 2015, www.dailymail.co.uk/health/article-3140313/How-order-eat-food-affects-health-Eating-protein-veg-carbs-makes-fuller-longer-help-diabetics-control-blood-sugar.html.

*Bod•ē Pro recommends following a healthy approach to weight loss by consulting with your physician or health care professional prior to starting any new exercise or diet plan.