Women's Health

If you’ve heard it once, you’ve heard it a hundred times: Eat healthier! But how, exactly, do you do that? We’d like to offer up 10 easy tips:

[1.] Win the battle at the market – If you don’t put cookies in your shopping cart, they won’t end up in your pantry. It’s too easy to reach for unhealthy “comfort foods” if they’re already in your kitchen. But if they’re not there at 10 o’clock some night when you’restressed or in need of a “treat,” chances are you won’t drive to the market to buy them.

[2.]Stock up on healthy snacks – Make sure you have healthy snacks on hand – granola bars, cereal, unsalted almonds, low-fat yogurt and fresh fruit. Maintaining an arsenal of healthy choices will help win the battle against impulsive, high-calorie binging or stopping for fast food. Having these snacks available in your purse or car can be a lifesaver if you have young kids.

[3.] Don’t clean your plate – Did you grow up in a home where you were scolded for wasting food? Truth is, you’re not doing anyone any good if you eat more than you need. Take small portions. You can always get seconds.  That way, you won’t waste food or eat more than you want.

[4.] Dine out carefully – Ask your server to package half your meal to go before you start eating. Or split your meal with a friend. It may help you avoid eating the huge restaurant portions that are so often served, and it cuts the cost of eating out in half!

[5.] Stop before you’re full – Savor each bite, focusing on the pleasure of eating. Don’t mindlessly consume calories, munching while your mind is elsewhere.  If you delight in each morsel, you’re less likely to stuff yourself.

[6.] Eat between meals – Six mini meals are healthier than 3 big ones. Mid-morning and mid-afternoon snacks will keep your blood sugar stable, so you aren’t apt to grab a candy bar or a cola to get an energy boost. String cheese, a few almonds or an apple will keep your mood stabilized, preventing you from becoming irritable or lethargic.

[7.] Plan your meals – At the end of a busy day, instead of grabbing fast food loaded with fat and empty calories, have a meal waiting in the fridge.  Many markets have rotisserie chickens for quick pickup. Add a “salad-in-a-bag,” or some fresh-cooked, seasonal vegetables and brown rice, and you have a fast, healthy meal for the family.

[8.] Consider the single serving – If life really isn’t worth living without donuts, consider purchasing a single donut rather than a dozen. That way, you can indulge your pleasure by slowly savoring every bite, rather than consuming the entire box.

[9.] Turn a treat into an event – Instead of eating ice cream at home, treat yourself by going out for a single scoop or stopping by that mom-and-pop diner for a slice of homemade pie with your family.

[10.] Don’t fool yourself – Not all salads and coffees are created equal. Bleu cheese and creamy ranch dressings add hundreds of calories to fresh vegetables better topped with vinegar and oil. Syrups and whipped cream transform a simple coffee into a liquid candy bar. And beware of the concentrated sugars in fruit juice – you are better off sticking with drinking water. And eat the whole piece of fruit to benefit from the fiber.

Susan Tiso is a family nurse practitioner with UC Irvine Healthcare. She can be reached at 949.824.5056.