Transform your eating habits by tomorrow

Being a dietitian, I'm frequently asked about my own diet and lifestyle.  I get questions about my exercise habits (not enough), if I really cook dinner every night (almost), and what diet I follow (umm, none of the above).  But most commonly, people simply want to know what I've done to live a healthy, balanced lifestyle and how they can do it themselves. 

A few things stand out.  Obviously, five years of education in nutrition was helpful.  But there have been other steps I've taken, like learning to cook and exposing myself to new foods that I feel have been just as beneficial.  Educating myself on the ethics and politics of our food system through Marion Nestle's blog, Food Politics, and Michael Pollan's books, among others, has turned my motivation for eating healthy into something bigger than myself.  Learning to practice mindful eating has been another huge step in the right direction. 

But of course, none of these steps can be implemented tomorrow or achieve the overnight success most people have learned to expect.  Is there anything that doesn't require 300 plus pages of reading or hours in the kitchen? 

I can think of simple thing you can do that will pretty much guarantee you'll eat a healthier diet starting tomorrow.  It shouldn't take much more than 15 minutes and literally, anyone can do it.  What is this magic pill I speak of?

Meal planning. 

Simply setting aside a few minutes to decide what you will eat tomorrow or the rest of the week, almost guarantees you will eat the healthy food you decide upon.  Honestly, out of all the steps I've taken towards a healthier pattern of eating, learning to plan meals effectively has had the biggest impact.  In my experience, both as a dietitian and a human being who often struggles with healthy eating just like the rest of the world, I've noticed the vast majority of unhealthy foods are consumed when there is no plan in place.  You know how it goes.  You're late getting home after a long day at work and horrible traffic.  Starving, you sort through the pantry, looking for anything remotely edible.  Even a contestant on Chopped couldn't create a meal with what you have on hand.  The Chinese takeout menu on your refrigerator door stares you down.  Before know know it, half your order of sesame chicken and fried rice has been devoured along with a bag of fried wontons.  No judgement here.  Trust me, we can all relate. 

Getting into the habit of meal planning will prevent these dilemmas, and likely save you some money at the grocery store as well.  Not sure where to start?  First of all, know there are no rules and it will take some trial and error to find out what works for you.  But to get you started, here are some helpful pointers.

1. Decide how often you are willing to grocery shop and what days are most convenient for you.  Shop for food at least once a week, otherwise it's unlikely you're getting enough fresh produce.  In general, if your schedule tends to be up in the air, you might only plan out a few days in advance and include a few recipes that will leave plenty of leftovers.  If your schedule is fairly set, plan about 5-7 days of meals and snacks if you can. 

2. Take a look at what you have on hand.  Random half a head of cabbage in the crisper?  Make veggie burgers with slaw.  Lifetime supply of frozen fruit?  I suggest smoothies.  Need to get rid of leftover cheese before it goes bad, or more likely, before you mindlessly devour it with crackers and jam in front of the TV.  A salad may be in order.

3. Check out what's on sale.  Most grocery stores list their weekly circulars and coupons online.  See what produce and other nutritious items are on sale and incorporate them into your menu.

4. Consider your schedule.  If you know you have a late afternoon meeting that tends to run overtime on Wednesday, well, that might not be the day to make veggie lasagna from scratch. 

5. If you are cooking for others, be nice and ask for their opinion.  They'll be much more supportive if their favorite dishes make an appearance.  This step is especially helpful if you have members of the household who are picky or not the healthiest of eaters.  It allows you to plan in foods they will eat, or come up with healthy makeovers of their favorite dishes.

6. Grab a cookbook or join pinterest for inspiration.  Pinterest is one of my favorite places to store healthy recipes.  If you follow me on pinterest, I have over a thousand healthy recipes pinned, plus a few worth it splurges!  The average person has a repertoire of only seven dishes they repeatedly cook.  Variety is the spice of life, and I find those who experiment in the kitchen tend to be more satisfied with their healthy lifestyle. 

7. Find a comfortable spot in front of the TV.  Did I really just encourage you to watch TV?  Absolutely.  Meal planning can be a bit tedious, so doing it while catching up on a favorite show makes it more enjoyable.  And if you enjoy doing something, you're likely to do it again. 

8. Picture the prepared dish on your plate.  Is half your plate covered with fruit or nonstarchy veggies?  If not, add in a little extra. 

Do you plan your meals in advance?  Any other tips you'd like to share?