Nutrition notes today:
How to stay in control and eat for nutrition and health and achieve a healthier weight.
Do you frequently have times when you make poor food choices because you were too busy or tired to prepare ahead or cook? It’s all about having a plan and easily available options for when you get hungry. Make a list and make it a habit to keep a few options on hand ALWAYS.
First, recognize that sometimes, it’s not hunger but boredom or loneliness or feeling bad in some way and needing to fill a void. A walk, connecting with nature, listening to music, meditating or journalling for 5-10 minutes may resolve the “hunger.”
If you are still hungry, drink water first. Add lemon or lime or cucumber slices and even mint leaves if you like. Thirst can present as hunger.
If still hungry, eat protein. If the thought of eating protein doesn’t sound appealing, reassess if you are hungry. Boiled eggs or some meat, chicken, turkey, canned fish, precooked shrimp can be easy to keep available. Make some extra chicken tonight and store it in the fridge in strips that can be eaten tomorrow as a snack dipped in dressing, on a salad, in soup or in a Romaine lettuce wrap (like a taco). Nuts and nut butters are also easy to have on hand.
If you eat some protein and are still hungry, eat non-starchy veggies- like celery, leafy greens, cucumbers, peppers, jicama, radishes, cauliflower, zucchini, etc. Crunchy seems to be more satisfying sometimes!
If you are needing something creamy, Greek yogurt, chia seed pudding, smoothie, hummus, or a nut butter works.
Want something cheesy? Have a cheese stick, cheese crisps or small individually wrapped cheese or real cheese dip for your crunchy veggies.
Craving chocolate? Dark chocolate covered almonds dusted with cocoa works wonders. This is also good when you want something sweet and/or crunchy.
If you HAVE to have fruit, a handful of berries are good.
Remember, most of us are chronically dehydrated- so drink water. When you eat, you are supposed to be nourishing your body with essential nutrients that are found in proteins and veggies. So if you are hungry, pamper your body with those essential nutrients.
Make your list of “Go To” foods and have a couple of them available regularly. Then, when you are urgently needing some nutrients, you will be able to fill that need without resorting to the foods that don’t nourish you and that you will regret later.