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NIFS Healthy Living Blog

Angie Mitchell

Recent Posts by Angie Mitchell:

How Many Calories You Are Consuming When Dining Out?

GettyImages-523697434In 2010 as part of the Affordable Care Act, it was required that all chain restaurants, groceries, and convenience stores post their calories for customers to see. Some started right away, and you might have noticed them pop up at Starbucks or McDonalds over the years. However, on May 7, 2018, it finally took effect that all food sellers with more than 20 locations now must have the calorie postings visible, with access to all nutrition information available upon request.

Why This Change Is Such a Good Thing

Americans currently eat and drink a third of their calories away from home. The purpose of putting the calorie count on the menus, display boards, and digital screens was to help Americans make more informed choices and hopefully choose healthier options that are available. The FDA has shown that since menu labeling began, consumers have decreased the number of calories ordered by 30 to 50, which could mean a 3–5-pound weight loss in a year.

Tips for Better Nutrition When Dining Out

If you currently dine out, here are some tips to help make the best decision when ordering:

  • Think your drink. The drink you choose can add up to 500 calories to your meal, yet doesn’t affect how full you will feel when you drink it. Instead, look for calorie-free drink options. Water and unsweetened iced tea are the best; however, occasionally you can choose a diet soda or sugar-free lemonade to go along with your meal. This new labeling will also list the calorie content for alcohol, so make sure to include those calories when planning a balanced meal.
  • Load up on veggies. Consider swapping the traditional side of fries, chips, tots, etc. for a vegetable. Salads, raw veggie sticks, or a hot vegetable option when available will keep the meal high in fiber and lower in fat and calories.
  • Choose a protein. Protein helps keep you full and satisfied, so if you don’t want to be reaching for a snack an hour after your meal, be sure to have a protein source at every meal. Anytime you can choose a lean protein like poultry, seafood, and lean red meat, it’s even better!
  • Go for the whole grain. Protein isn’t the only thing that will keep you full; so does fiber. Choosing a whole grain when available is another must for staying satisfied longer. Choose a whole-wheat pizza crust, brown rice, or whole-wheat pasta or rolls when they are offered.
  • Practice portion control. Many meals eaten out are so large that you can easily save half and have it for another meal or split the meal with your dining partner. Keep in mind portion sizes: one serving of meat should be the size the palm of your hand, sides are around the size of a tennis ball, and added fat like butter is the size of the tip of your thumb.
  • Try mindfulness. So many times when you dine out, it’s for a quick and easy meal or a celebration or social event. During these times you could be distracted and not paying attention to your hunger and fullness levels. Take time to pause between bites and assess whether you are full and can save some of the meal for later.

Take advantage of the new labeling as a way to help you stay informed about your choices. Look over the menus and choose a reasonable meal that will let you leave the restaurant happy with your choice!

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: nutrition weight loss calories dining out restaurants

Low-Calorie Cinco de Mayo Recipes

GettyImages-507532058A lot of Americans see Cinco de Mayo as a reason to celebrate with all-you-can-eat chips and salsa, margaritas as big as your head, and lots of calorie-laden Mexican foods. Instead of the high calorie, high price route try these recipes and tortilla chip alternatives.

100-Calorie Super-Skinny Margarita

3 oz. Sparkling ICE Lemon Lime flavor (or any calorie-free sparkling lemon-lime water)
1½ oz. tequila
Juice from 1 orange
Juice from 1 lime
Shake all ingredients and pour over ice. Serve with a lime wedge.

Sheet Pan Chicken Fajitas

1 pound boneless, skinless chicken breasts
2 Tbsp olive oil
1 Tbsp chili powder
2 tsp ground cumin
1 tsp garlic powder
¾ tsp salt
1 large red bell pepper, sliced
1 large yellow bell pepper, sliced
2 cups sliced onion (about 1 large)
1 Tbsp lime juice
8 corn tortillas, warmed
Lime wedges, cilantro, sour cream, avocado and/or pico de gallo for serving

  1. Preheat oven to 400°F. Coat a large rimmed baking sheet with cooking spray.
  2. Cut chicken breasts in half horizontally, then slice crosswise into strips.
  3. Combine oil, chili powder, cumin, garlic powder, and salt in a large bowl. Add the chicken and stir to coat with the spice mixture. Add bell peppers and onion and stir to combine.
  4. Transfer the chicken and vegetables to the prepared baking sheet and spread in an even layer.
  5. Roast on the middle rack for 15 minutes. Leave the pan there and turn the broiler to high. Broil until the chicken is cooked through and the vegetables are browning in spots, about 5 minutes more.
  6. Remove from oven.
  7. Stir in lime juice.
  8. Serve the chicken and vegetables in warmed tortillas accompanied by lime wedges and topped with cilantro, sour cream, avocado, and/or pico de gallo, if desired. One serving equals two fajitas.

Tortilla chip alternatives for salsa and guacamole dipping:

  • Cucumbers
  • Cocktail shrimp
  • Zucchini sticks
  • Sliced bell peppers
  • Carrot sticks
  • Rice crackers
  • Lentil chips

If you choose tortilla chips, stick to a serving, which is 12 chips!

If you want to celebrate the Mexican army’s victory over France at the Battle of Puebla on May 5 this year, throw together these improved-nutrition recipes with fewer calories, see these other tips for healthy eating at parties, and enjoy!

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: nutrition healthy eating recipes calories holidays

Struggling to Get in Your Vegetable Nutrition? Try Frozen!

GettyImages-846048468It can be a challenge to get in the recommended 2–3 cups of vegetables each day. Even people who like vegetables can struggle coming up with ways to increase them. Thankfully, the food industry realizes this and has come out with a ton of quick and easy options to make it simple to get in those servings.

The key is to take a stroll down the frozen food aisle. Some people are concerned that frozen veggies aren’t as healthy as fresh vegetables, but that isn’t the case. Frozen vegetables are flash-frozen at their optimum nutritional state. This guarantees that all of those nutrients are preserved. Cook them to crisp tender and the majority of those nutrients will be intact.

Not only can you go for the traditional frozen veggies like broccoli and carrots, but now there are lots of fun options to make it easier to get the recommended plant-based nutrition and vitamins into your meals.

Delicious Frozen Options

Here are some new items to toss into your grocery cart at your next shopping trip.

Cauliflower Craze

Spiralized Sensation

Protein Power

Watch the Sodium

One thing to be cautious about is that some of these frozen veggie options are higher in sodium than the standard bag of plain frozen vegetables. Make sure to drink plenty of water with your meal to help flush out the sodium, and pair your frozen veggie side with a fresh piece of protein and a whole grain. Don’t add additional salt to the dish, and review the nutrition facts label to see which ones are higher than others.

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: vitamins plant-based frozen food veggies meals

Easy Ways to Reduce Food Waste (from a NIFS Dietitian)

GettyImages-639303956Every day Americans waste a lot of food. One statistic states that we throw away up to 40 percent of the food that is purchased! This is usually due to the fact that even though food costs are rising, no other nation spends less on the food supply. Since food is so abundant, especially with the warehouse options like Costco for grocery shopping, it makes it easier to not value the food and therefore toss more in the trash.

Tips for Reducing Wasted Food

Here are some simple and practical tips to help you contribute to reducing food waste in America.

  • Shop smart. This is the easiest and most practical one to follow. When you go grocery shopping, don’t buy too much food! This might mean going to the store more frequently or just buying less each time you go. Plan your meals and snacks and then make a list. When you get to the store, actually stick to the list.
  • Practice portion control. This one is tough! Following portion sizes is a challenge since we tend to over-serve ourselves; however, if you are eating the correct portions, then the food isn’t being wasted. A typical serving of a side dish, from potatoes to vegetables, is ½ cup and meat is 3 oz. Start measuring every so often to keep portions and calories in check and get the right nutrition.
  • Save and EAT leftovers. If you are sticking to proper portion sizes, chances are you will have leftovers of food. Use this opportunity to have lunch or dinner ready for the next day instead of eating out or struggling to come up with an idea of what to cook. If you did eat out and brought home a doggy bag (since restaurant portions can be very large), be sure to eat your leftovers within a day or two.
  • Use an app to help. Handpick is a useful app that allows you to put in what items you have on hand and it will generate a recipe for you to make. There are thousands of recipes to choose from, so chances are one will appeal to your taste buds.
  • Use expiration and sell-by dates as guidelines. These dates refer to food quality and not food safety. A food doesn’t automatically turn bad on the exact date that is printed. This is just a guideline. When eating a product after the date listed, use your senses. Go by your smell, sight, and taste.

Keep Track of How Much You Throw Away

Try to start implementing some or all of these tips so you can decrease your personal food waste. Each week take an inventory of how much you had to toss and try to make it less the next week. You will end up saving money and calories, and maybe moving closer to being a zero-waste home.

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This blog was written by Angie Mitchell, Registered Dietitian and Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: nutrition calories apps food safety portion control grocery shopping food waste zero-waste saving money

Fad Diet Book Bestsellers for Weight Loss: Buy or Skip?

It seems like every couple of months a new book comes out about a new diet plan for weight loss and shoots to the top of the bestseller list. I decided to check and see what which fad diets are currently topping the list and give you the positives and negatives of them. Of the top eight books, three were related to Whole30 and four were based around the Ketogenic Diet.

GettyImages-855269290.jpgKetogenic Diet (Keto)

This diet plan cuts out all carbs except a very low 20 grams per day, and focuses on a high-fat diet. Doing this allows your body to enter ketosis, where it is breaking down dietary and stored body fat into ketones. The body will now focus on using fat for energy instead of sugar, which is what it normally uses. Protein intake is also lower than traditional low-carb diets to really focus on getting around 75% of your diet from fat.

Pros:

  • Scientifically since you aren’t consuming carbohydrates, your body has no other choice than to burn fat for energy, which results in fat loss.
  • Once you get through the initial stage of getting your body into ketosis, you are less likely to feel hungry, even on a low-calorie diet. This also comes from eating a high-fat diet that will have you consuming more calorie-dense foods.
  • You will reduce your insulin levels and inflammation.
  • Due to the small amount of foods you are allowed to eat, you will more than likely increase your intake of good-for-you fats from nuts, fish, and avocado.

Negatives:

  • It can be very challenging to follow such a strict diet that only allows 10% from carbohydrates and 15% from protein, which is not traditionally how we eat.
  • The first week as your body gets into ketosis can be very challenging with mood swings, hunger, tiredness, and headaches.
  • In order to get so much fat in the diet, most people end up eating a lot of foods high in animal fat or saturated fat.
  • Initial weight loss has been found with this diet, but long term it hasn’t been seen (which may be due to the challenge of sticking to the diet).
  • This diet is very low in fiber, which is needed to keep your heart healthy and keep you full.

Whole30

This diet plan eliminates all sugar (real and artificial), alcohol, grains, legumes, dairy, baked goods, junk food and treats (even if they are made with approved ingredients); and no stepping on the scale or taking body measurements for 30 days. You are encouraged to eat real food, specifically meat, seafood, and eggs and lots of fruits and veggies with herbs and seasonings.

Pros:

  • Focuses on real food, so you don’t have to buy special foods and instead can buy everything you need at the grocery store.
  • Encourages healthy fats, lean protein, and lots of fresh fruits and vegetables.
  • Helps to eliminate processed and packaged foods and makes you focus on fresh foods.
  • Discourages replacing junk food with “healthier junk food” made with approved ingredients and encourages no junk food at all.

Negatives:

  • When you eliminate entire food groups such as grains and dairy, you are more likely to be at risk of vitamin and mineral deficiencies, specifically calcium, Vitamin D, and B Vitamins.
  • If you are choosing non-lean meats, you can be taking in high levels of saturated fat, which will affect your cholesterol.
  • Your fiber levels will decrease when eliminating all grains and legumes (beans).
  • A diet this strict is challenging to maintain long term and may cause rapid weight loss followed by weight gain, which is called yo-yo dieting and has been found to slow down the metabolism and makes losing weight in the future more challenging.
  • If you aren’t used to preparing all of your meals and snacks at home, this will add a lot of time to your typical routine.

If you want to try something new and popular, keep in mind that these diets might not be the best long-term solution due to their strict rules. Both options have some positive aspects about them that can be incorporated into your diet. It never hurts to try something new when the end result is to increase your overall health. Now it’s up to you if you want to spend the money to buy the books and read more!

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: weight loss protein fiber carbs whole30 ketogenic diet fad diets books fats

New Year’s Resolution Dropout? Get Your Wellness Goals Back on Track

GettyImages-517200361.jpgDo you remember what your resolution was almost three months ago when the ball dropped? If you are like millions of other people, you made a New Year’s resolution based around improving your wellness, social, or financial situation. However, if you have been slacking on that goal at this point, take the emergence of the new season, spring, as the time to get back to your plan. Here are some tips on how to do that.

  • It is always okay to start again. Just because a cold or flu threw your workouts off track doesn’t mean you have to stop exercising until January 1, 2019. Instead, it’s never too late to start up again and get back to a routine that works for you. Find something you know you can stick to and enjoy. Get a workout buddy to make you more accountable. Try something new! All of these things can help you be successful this time around.
  • Change your resolution if you need to. You had a grand plan to make every meal you eat from scratch and do meal prep for the week on Sundays, but after a few weeks you realized that doesn’t work for your schedule. It’s okay to modify that resolution and make one that will work. That might be meal prepping only half the week at a time or cooking extra every evening to have lunch for the next day. Find a new goal that will stick!
  • Focus on the positive of what you did achieve with your resolution. Did you start a walking program but just didn’t do the amount of minutes you set for yourself? Focus on the fact that you started walking in the first place. Whatever the resolution was that you were able to begin, focus on that to get back to it.
  • Do you need to rewrite your resolution to make it S.M.A.R.T? Set a SPECIFIC goal. Then make sure it is MEASURABLE and ATTAINABLE. Next, put a REWARD in place that gives you incentive to meet your goal. Finally, put a TIME frame on your goal. Instead of setting a goal to work out more, make it S.M.A.R.T.: I am going to walk 3 times per week for 30 minutes for the next 4 weeks, and if I accomplish this I am going to get a pedicure. Write down your resolution and then make it S.M.A.R.T.

Don’t be a resolution dropout! Think back on your wellness goals and walk through these four tips. Hopefully they will help motivate you to keep working toward those goals as the ball drops on 2019!

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: goal setting new year's spring wellness goals

Green Nutrition: Healthy St. Patrick’s Day Recipes

GettyImages-485131020.jpgSt. Patrick’s Day, the greenest of the holidays, is right around the corner. You might have your favorite lucky green shirt that you wear every year, but do you also have a favorite green dish that you eat, too? For a lot of people that might be some corned beef and cabbage, but if you aren’t a fan of that dish, want something with more balanced nutrition, or want to eat green at other meals too, try one of these healthy and tasty green recipes.

Green Goddess Smoothie for Two

2 cups green, leafy veggies, such as spinach, kale, romaine, and collard greens

2 cups liquid, such as water, milk (almond, coconut, cow’s, soy, etc.), or Greek yogurt

3 cups fruit, such as banana, berries, mango, pineapple, peach, pear, and apple

  1. Blend the greens and liquid first.
  2. Then add the fruit and blend again. Use frozen fruits for a thicker smoothie and to avoid adding ice.

(Here are more tips for building nutritious smoothies.)

Edamame Guacamole

1 cup frozen, shelled edamame, thawed

1 ripe avocado, peeled and pitted

½ cup chopped cilantro

2 cloves garlic, minced

¼ onion, roughly chopped

½ jalapeno, finely chopped

Juice of 2 limes

2 to 3 Tbsp water

Salt and freshly ground black pepper, to taste

  1. Put edamame, avocado, cilantro, garlic, onion, jalapeno, and lime juice in the bowl of a food processor and pulse until combined.
  2. Add enough water to make a creamy consistency and pulse again. Pulse until smooth.
  3. Transfer edamame guacamole to a serving bowl and season with salt and pepper. Stir. Serve with chips or vegetables.

Green, Green Salad

24 oz. Brussels sprouts, shredded

6–8 slices crisp cooked bacon, chopped

1 cup sliced red onion

⅔ cup dried cherries, unsweetened

⅔ cup sliced almonds, toasted

4 oz. goat cheese, soft and crumbled

 Citrus Vinaigrette:

1 small orange, juiced

1 tsp. orange zest

1 lemon, juiced

2 Tbsp finely minced shallots (may substitute 1 Tbsp minced garlic)

1 tsp. yellow mustard

3/4 cup olive oil

2 tsp fresh thyme, minced

Sea salt and pepper to taste

  1. Shred Brussels sprouts using the shredding blade of a food processor or slice thinly with a knife.
  2. Place Brussels sprouts in a large bowl and combine with chopped bacon, red onion, cherries, almonds, and goat cheese.
  3. Whisk together vinaigrette ingredients.
  4. Add vinaigrette immediately before serving and toss well to coat.

Makes 10 servings

This year on March 17th, pull out your favorite green clothing item and also make it a goal to eat green at every meal!

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: nutrition recipes holidays salad greens smoothies

Five Questions About Healthy Eating Habits for Your Heart

GettyImages-643764514mnew.jpgFebruary is Heart Health Month! Heart disease is the leading cause of death for both men and women. One of the most important things you can do to increase your heart health and decrease your risk for heart disease is to take a look at your diet. Are you eating the foods that are good for your heart and sparingly consuming the foods that aren’t?

Here are five questions to ask yourself about your diet.

  • How much sodium are you eating? Hypertension or high blood pressure is a major risk factor for heart disease. One of the best ways to decrease your blood pressure or to prevent high blood pressure is to watch the amount of sodium in your diet. It's in everything these days. However, it is not in fresh foods such as fruits and vegetables, and lean meats. The worst foods are those that are typically processed and packaged, and food when you are dining out. When grocery shopping, try to stay on the outside aisles of the store and avoid purchasing a lot of items down the center aisles. This tends to be the area where the higher-sodium foods are located. Try to decrease how many times you eat out per week. When you do dine out, be sure to drink plenty of water to help flush out the excess that is bound to be in your food.
  • Are you choosing low-fat animal protein sources? Saturated fat is the fat that is found in animal products and is directly linked to elevated cholesterol and increasing the risk for heart disease. Most individuals get their protein from meat, resulting in high saturated fat consumption. The best way to watch the amount you are taking in is to choose lower-fat protein sources such as those from fish that is grilled or baked, white-meat chicken and turkey without skin, center cuts of pork, and lean cuts of red meat such as filet or sirloin.
  • Are you eating fruits and veggies with every meal? Prepare them any way you like, and shoot for a few portions at each meal. Toss fruit into your oatmeal or yogurt and add veggies to your eggs at breakfast. At lunchtime it’s easy to grab a veggie as your side to your sandwich. Fruit is an easy and portable snack any time of day, and half of your plate should be covered with vegetables at dinner! These nutrient powerhouses are loaded with fiber. Fiber helps to decrease the cholesterol in your body, which can be very heart protective.
  • Where are the high-fiber carbohydrates? Carbohydrates have gotten a bad rap in recent years, mainly due to the increased intake of highly processed and unnatural carbohydrate sources. Carbs are important and help supply the body with energy it needs to run various systems of the body. Portion control is key here (1 to 2 cupped-hand-sized servings) and so is choosing the kind of carbohydrate. Choose whole grains, beans, lentils, and fruits that are unprocessed the majority of the time.
  • Are you eating the right kinds of fat? Fat in your diet is important; however, the type of fat you are choosing is key. Remember that animal fat is the not-good-for-your-heart fat, along with foods that are packaged to have a long shelf life and those that are deep fried. The good fats are those from vegetable sources such as nuts, olive oil, avocado, and fatty fish like salmon. Choose these types of fat the majority of the time, being aware of portion sizes though, since they carry a lot of calories with them also.

If you have a family history of heart disease, you should definitely be asking yourself these five questions and working toward healthy eating habits. Take time this month to reflect on your heart health, decrease your sodium intake, and increase your fiber and good-for-you fats!

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: healthy eating protein heart disease fiber sodium hypertension fruits and vegetables portion control heart health eating habits

Sports Nutrition: Feeding a(n) (Olympic) Village

GettyImages-172964901.jpgEvery couple of years, the world’s best athletes get to compete in either the winter or summer Olympics, and I have been wondering about what they eat! I know as a dietitian I am obsessed with food, but surely other people wonder about sports nutrition on this kind of scale, too. These elite athletes have a routine when it comes to their nutrition, especially before competition. Then they are put into a situation where they have a giant smorgasbord of choices in the Olympic Village. How hard it must be to try to stick to their plan…at least until their event is over.

Here are some food stats from previous Olympics that I found interesting.

London 1948 and 2012

In the 1948 games in London, which was the first Olympics after the war, food shortages meant that each country had to bring food for its athletes. Things have definitely changed, and in the 2012 summer Olympics in London, they ordered 25,000 loaves of bread and 232 tons of potatoes for the 2 weeks during the games. For protein, they had 100 tons of beef, 31 tons of poultry, and 82 tons of seafood. Luckily, there was plenty of produce to balance the carbs and protein; they ordered 330 tons of fruits and vegetables. Water was the most popular beverage, but after that it was milk, with 75,000 liters consumed!

Rio 2016

In the 2016 summer games in Rio at its peak demand, they fed 18,000 people per day and were open for 24 hours, so athletes could eat whenever their schedules allowed. They served over 40 varieties of exotic fruit such as acai, carambola, and maracuja (passion fruit). The buffets included cuisines such as Brazilian, Asian, International, pasta and pizza, and halal and kosher offerings. The kitchen was the size of a football field and the dining area was larger than two football fields.

Something that could potentially be an obstacle for athletes was the giant and free McDonalds that was the centerpiece of the dining hall. This has been an Olympic Village staple since the company first became a sponsor in 1976.One great thing they did in Rio was to donate the leftover food each night. They provided more than 100 meals on average nightly to the homeless.

PyeongChang 2018

At this year’s winter games in PyeongChang, South Korea, they are expected to serve 5 million meals at 13 different venues. This is for 6,000 athletes and officials during the Olympics and 1,700 athletes and officials during the Paralympics. As with other locations, they will serve plenty of food that is local to South Korea to promote their culture to athletes from other regions. There are drinking fountains at all of the venues, but the ones on the mountains will need an anti-freezing machine to keep the water from freezing. There is a different menu every day, and information about the recipes, nutritional facts, and allergens will be made available to those who ask.

***

Even world-class athletes are susceptible to the pitfalls of buffets, especially ones as large and varied as the ones at the Olympic Village. So most coaches have now discussed these issues and encouraged a plan when it comes to food. Or they tend to pack suitcases full of familiar foods to guarantee they have what they need. Having the proper nutrition can be the difference between a gold medal and a silver medal. They can enjoy the free McDonalds and all-you-can-eat buffets after their events.

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: nutrition nifs staff athletes sports nutrition olympics

Weight Loss and Weight Management: Take It Off, Keep It Off!

GettyImages-639584130.jpgI love what I do…seeing people succeed with their weight-loss goals is one of the most rewarding feelings as a dietitian. However, it can also be very challenging when I see clients revert back to old habits and struggle to keep the weight off that they worked so hard to remove. While this is a common struggle for many, there are small steps that you can take to try to prevent this from happening.

I took some time to research the regular habits of people who have been successful in keeping off weight on a regular basis. After checking out some different articles on highly successful dieters, I want to share what I have found to be the best things to keep the weight off for good.

  • Keep a food journal. Individuals who keep food logs tend to eat 40 percent less when writing it down as a result of the accountability to themselves. Also, a recent study found women who kept a food journal lost 6 pounds more than those who didn’t. Some excellent online food tracker sites or apps include My Fitness Pal and Lose It!. Try one of these to start keeping a food journal of your intake and habits.
  • Practice portion control. As a society, we are terrible at “eyeballing” portions. The secret to success is consistently measuring food items to make sure you are eating the same amount you are journaling. The simplest way to do this is to use measuring utensils to dish out your meals and associate common items with certain portions. For example, a serving of meat should be the size of a deck of cards, a baked potato should be the size of a computer mouse, ½ cup of pasta is the size of a tennis ball, and a teaspoon of oil is the size of one dice. You can also use things like the palm of your hand and your thumb for references.
  • Don’t skip meals. Lots of people think if they skip a meal they will be decreasing the total calories they are taking in for the day. In reality, the opposite usually happens. When someone skips a meal, they typically end up overeating at a different time of day to compensate for missing out on the food that their body needed. Also, whenever you skip a meal it makes your metabolism work at a slower rate, and therefore makes it harder to lose weight. Eating balanced meals and snacks throughout the day is the best way to stay on track.

The more you follow these rules, the higher chance of success you will have in keeping off the weight. So once you have hit that goal weight that you have been working so hard to achieve, take these weight management steps to keep it off.

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: NIFS weight loss calories accountability weight management dietitian