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Healthy eating makes up the other half, but how can your control what they are eating when they’re stuck in traffic, rushing to their next meeting or working back late?  It’s as simple as following this seven-step plan.

 

Many of us will plan every last second of their day, but won’t spare a thought for their meals and snacks throughout the week. The first step to achieving a healthier diet is to plan all your meals and snacks each week. Sit down and write out your menu plan for the following week, including any work lunches or nights when you will be eating out. Before long, meals and snacks won’t be far from your mind.

 

With next week’s meals planned,  write a shopping list and schedule in a trip to the supermarket.  Shopping once a week is a great way to not only get organised for the week, but to save money as well. A well-stocked cupboard makes meal times easier.

 

Breaking eating behaviours and habits is not easy. If you make too many changes all at once, you will become overwhelmed and revert to their old ways. You will need to identify the dietary changes that can be achieved first. It may just be eating breakfast to start with, and then focusing on making healthier breakfast choices. It is the small steps

that will help you achieve lifelong healthy eating habits.

 

Teach yourself to include regular meals into your diet. Getting up ten minutes earlier may help you fit in breakfast every morning, while keeping breakfast options at work may suit others better. Getting yourself to set a lunch date in your calendar each day will encourage you to eat it regularly, while another option is to form a lunch club with a few work

colleagues and take turns bringing lunch for everyone else in the group.

 

Gaining a good understanding of the environmental factors that affect your eating can also help. Do you  eat and drink from enormous plates, bowls and glasses? Is there an unlimited supply of lollies and chocolates on offer at your workplace?
 

Does your job require you to regularly entertain work clients at restaurants? By identifying the hidden persuaders that make you unknowingly overeat can help you in your quest towards healthy eating. Changing your  environment by eating from smaller plates or placing the sweet treats at work in opaque jars will help reduce your overeating.

 

There will come a time when you can’t be bothered to cook a traditional, more time-consuming evening meal. Equipping yourself  with easy meal ideas is a great way to keep your eating under control. Options such as baked potatoes with four-bean mix, reduced-fat cheese, light sour cream and salad; a toasted wholegrain sandwich with chicken, reduced-fat

cheese, avocado and salad; or a twoegg omelette with steamed vegetables are all nutritious options that can be very easily prepared.

 

With the average Australian eating four meals away from the home each week, equipping yourself with the knowledge to make healthy food choices off the menu is a must.

Learn portion control, by getting yourself to order an entrée size meal with a side of salad or steamed vegetables. Avoid excessive amounts of bread or starters, particularly if you're not hungry and are just ordering out of habit, and remind yourself that drinks of beer, wine, spirits, juices and soft drink all count towards your total daily kilojoule intake.

 

 

dietitian for the South Sydney Rabbitohs. For more information visit www.healthandthecity.com.au 

 

Article contributed by Fitness Network
www.fitnessnetwork.com.au