Eat More of This if You Want to Lose Weight

A weight loss goal can feel very overwhelming. A lot of people don't even want to start because they think of restrictive diets and hours of exercise. The thought of eating less makes it hard to feel motivated. Fortunately with this one addition, you can achieve a more balanced plate and meet your health and wellness goals.

When I think about a healthy balance, as a dietitian I am often not as focused on eating less as much as including more of certain foods. I always say one of the main reasons I became a dietitian is that I love food! I respect that some people may choose to eliminate certain foods, but that just was not for me. I like to focus on where I can have MORE!

One of my main tips for achieving a healthy balance is in adding more PRODUCE. Fruits and vegetables are a great way to naturally achieve a more balanced eating plan.

How much should we eat? The average person should be eating 2-3 cups of veggies per day and 1.5 - 2 cups of fruit per day. Unfortunately, most of us fall short on this goal. According to a study done by the CDC, only about 6% of Americans actually meet this goal (https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html).

Eating more of these nutritious (and DELICIOUS) foods can help any person achieve a more balanced intake and promote a healthy weight. Here are a few tips to help you get started.

1. WANT TO EASILY FIT IN MORE VEGGIES? Use the half plate veggie method. One way to significantly increase your vegetable intake is with the half plate veggie method. When making your plate, half of your plate should contain vegetables. This can help you easily add 1 cup of veggies with your lunch and dinner meal. *Tip: Eat your veggies first to help naturally feel more satisfied.

2. CRAVING A CRUNCHY SNACK? Pack to go veggies like baby carrots or celery sticks in your lunch for a healthy, crunchy snack. Often times we are craving a crunchy snack and will go for options like chips, pretzels or popcorn. Adding veggies is a great way to add some texture without adding too many calories. *Tip: Use lemon juice, seasoning blends or fat free dressings to add flavor.

3. HAVE A SWEET TOOTH? Snack on fruit or have fruit as dessert. Often times we will go for sweets with meals or as snacks. *Tip: Try replacing sweets or sugary drinks (including juice) with a piece of whole fruit at least twice during the day.

If you have more questions, or have specific health goals, talk to a Registered Dietitian or other health professional about a plan that works best for you.