Eating healthy is important, yet it’s a challenge for almost everyone, especially for the blind and visually impaired. From personal observation, reading, and listening, I have compiled a list of tips and tricks to eat healthier that are easy enough for me to follow without eyesight. Hope some of them can help you as well.
1. Be sure to eat breakfast every day, whether you’re hungry or not. Even a piece of fruit or a cereal bar kicks your metabolism into gear.
2. Make sure you’re reallly hungry instead of just grabbing food. I always asked my grandson as he stared at sweets, “Are you hungry enough to eat an apple?”
3. Enjoy your meal. Sounds crazy, but we eat too fast. Slow down and chew your food. It can take up to 20 minutes for the signals to alert your brain you’re full.
4. Set your fork down in between bites to slow down your eating.
5. No late night meals. Only a light, healthy snack before bed is allowed.
6. Drink a glass of water 30 min. before eating a meal. This simple trick helps you feel full and eat less.
7. Eat often. Divide what you eat into smaller quantities throughout the day. Same amount of calories broken up throughout the day allows your body’s metabolism to process food better, thus losing weight.
8. Keep a food diary. Just the mere act of writing down what you eat increases attentiveness, resulting in better choices. Ever heard of Weight Watchers?
9. Add fiber into your diet. Makes you feel fuller and a lack of it is a leading cause of colon cancer. Use a supplement if necessary.
10. Take a multi-vitamin. No one is able to take in all the nutrients they need through diet only.
11. Change food brands to ones lower in fat and calories.
12. Choose soup with broth over those with cream bases. Saves calories and is more satisfying than eating your chicken and rice separately. Believe it or not.
13. Eat snacks. Slice smaller or read package to eat 100 calories worth twice a day. No overindulging. Always rmember dark chocolate is good for you.
14. Limit yourself to one starch per meal. Quit pouring chicken and noodles over tons of mashed potatoes with a roll and dessert besides.
Extra starch = extra pounds.
Eating out:
1. Choose an appetizer as your main entrée.
2. Ask a meal to be divided into two halfs, serving you half and putting the other half in a carry out for later.
3. Order off the kid or senior menu when allowed.
4. Watch out for buffets. The first four items are the most eaten, and are usually the worse for you so start in the middle, or at the other end.
5. Since selecting the right portion amounts is often difficult at a buffet, fill a medium plate, eat slow, then wait ten minutes before getting seconds.
6. Eat grilled over fried.
What tips could you add to this list?
We need to work together on this goal.
© 2016, Jena Fellers. All rights reserved.
Hi Jena!
I have two rules that I follow for myself that help me. I always eat on a saucer instead of a plate when I am at home for meal time and I never allow myself to go back for seconds for anything except on special occasions, or holidays. This seems to work because if you eat on a smaller plate you are automatically using portion control. If you don’t go back for a little more of this and a little more of that, you are automatically limiting your calorie intake.
I love to read other peoples input for what they feel helps them personally on the topic of eating more healthy. 🙂
Robin
Great comment, Robin. I’ve read a salad plate is the correct size for portion control for most. However, men, or highly active people are allowed 2 starches or 2 proteins at each meal so they might need a biger plate. LOL. I tried to include a variety of ideas as one cannot adopt all of these practices. At least I can’t. LOL.