Eat regular, moderately sized meals. Skipping meals can leave you so hungry that you overeat at the next meal.
Eat at home or eat prepared at home when you're out and about. Eating at home helps promote a healthy body weight and healthy eating. it allows for complete control over the ingredients that go into meals. If you eat at work or school, bring a box lunch. Restaurant food is designed to impress the palate, which means it includes extra fat, sugar, and salt. Although eating out can fit into a healthy meal plan, it should be an occasional adventure rather than a daily affair.
Keep portion sizes moderate. The more food on your plate, the more you will eat. Using smaller cups, plates, and bowls will also help to keep portions reasonable.
Forgo snacks. For most people, snacks add calories to their day. Instead, focus on eating three good meals, and drink water or extra herb tea in between meals. Avoid eating after dinner. Eating close to bedtime drives up insulin levels, triggering fat storage.
Shop smart. Stick to a shopping list. Go shopping after a meal rather than on an empty stomach. Don't be duped into buying foods labeled low calorie, low fat, or sugar-free. While such foods may contain 10-15 percent fewer calories than the foods they are replacing, it is easy to convince yourself that you're justified in eating twice as much.
Fill your plate or bowl before you get to the table. When you serve food family-style with bowls on the table, it takes incredible willpower to stop eating. Fill your plate or bowl at the stove or counter. The exceptions are healthy foods you want to eat more of - raw vegetables, salad, and steamed vegetables.
Eat your food while sitting down at the table. Always put your food in a bowl or on a plate, and sit down to eat. Eating while standing can induce mindless overeating.
Avoid eating while cooking. You may need to suck on a cinnamon stick or chew some mint of this is a major challenge for you.
Minimize distractions. Keep your hands busy while you're watching TV to avoid snacking. If you eat while you're watching TV, you'll be less conscious of how much you're consuming. Enjoy a craft project, take up knitting, or do some stretching exercises to keep yourself otherwise occupied.
Bring reinforcements. Share your goals with trusted family members and friends. Enlist their support. Find a budy who has similar goals. Consider joining a support group.
Consider intermittent fasting. Wait at least twelve hours between your evening meal and breakfast. Fasting for one day a week or adopting a fasting-mimicking diet.
Self-monitor your weight. While experts used to advise against daily weighing, evidence is now clear that this strategy leads to improved long-term weight maintenance.
You may access all the recipes listed below. Choose one recipe in each category and create 1 set of meal course that you can recommend to patients/clients or your family member. All recipes have instructions that you may also use as guide. Document your activity by taking photos of each recipe, starting from Mise en place up to the final presentation with brief description of your planned meal.