By Melinda Maryniuk, MEd, RD, CDCES
For most people, planning ahead is the single most important thing they can do to help control what they eat for meals & snacks. When you shop from a list or plan your meals ahead of time, you’re more likely to stick to your goals. Consider taking time to prepare snacks for the week, or do meal prep so meals are not only ready-when-you-are, but also in the right portions. Planning ahead can also mean checking a restaurant menu before you go, or offering to bring a dish when going to a neighbor’s for dinner. It also means scheduling time for physical activity you’ll enjoy– and sticking to it! Think about the ways you can be in more control of what you eat by taking the time to plan ahead…
What to Do:
- Create a list of go-to meals and snacks (along with the shopping lists of ingredients needed) that match your health goals and/or meal plan.
- During the weekend, think about your week ahead. Is there a day in the week that you know is going to be challenging either emotionally or time-wise? Is there a way you can meal prep a healthy meal for that day or do you have something healthy in the freezer to eat? Thinking through your week ahead of time and brainstorming solutions can help avoid problems before they arrive.
- Even if you don’t have time to plan for the full week ahead, writing down what you plan to eat the following day is helpful for many people. Committing to a plan on paper will help you stick to it. Include the portion sizes, and snacks!
- Always have a shopping list when you go to the grocery store, and try not to shop on an empty stomach. Sticking to your list will help you avoid impulse buys, which can sometimes stray us away from our health goals.
- Keep ingredients for quick, nutritious meals in your pantry or freezer so you can throw together something quickly, instead of ordering out for pizza. For example, frozen chicken breasts or a can of black beans can pair well with a bag of frozen veggies for a stir-fry.
- On days when you know cooking is going to be a challenge, consider using a meal replacement shake or snack bar for lunch, or a nutritious frozen meal for dinner to help control calories.
- If you know you are going out to dinner, check the menu online before you go and decide what will fit into your meal plan. Having a plan and committing to a healthy option ahead of time will help you feel less tempted by unhealthy choices once you’re actually at the restaurant.
- Prepare meals and snacks ahead of time and put them in perfect-portion freezer containers or snack bags so they are ready to go.
- If you learned you’re someone who eats mindlessly when they are bored, make a list of other activities! Quick ones that can redirect your attention from having an unwanted snack include: brushing or flossing your teeth, checking your email, jotting a quick note off to a friend (or reaching out to your accountability buddy), or popping a piece of chewing gum in your mouth.
To find a physician near you who specializes in weight management, click here.
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This article was sponsored by Novo Nordisk Canada. All content is created independently by My Weight – What To Know with no influence from Novo Nordisk.