• Include more fish and small amounts of nuts into your diet. They are good sources of protein and healthy fats, and Americans tend to not eat enough of them.
• Never shop for groceries on an empty stomach. A study published in JAMA Internal Medicine a journal of the American Medical Association, provided evidence that people tend to choose more high-calorie foods if they shop when they are hungry. Eat before shop and you will be healthier for that.
• Change the way you prepare foods. Cut back on adding fats and/or oils in cooking or spreads. Grill, steam or bake instead of frying. Use herbs and spices and low-fat seasonings.
• Keep a regular eating schedule.
• Eat before you get too hungry.
• Make sure you eat breakfast.
• Don’t eat late at night.
• Chew food slowly every time you eat and enjoy every bite. Pay attention to flavors and textures as well.
• Drink water before a meal as you will begin feeling full sooner.
Source: National Heart, Lung and Blood Institute and Ohio State Cooperative Extension.
Kathy Smith is a Texas A&M AgriLife Extension Service agent for Parker County. Contact her at (817) 598-6168 or email@example.com.