Congratulations on your decision to eat healthy in the New Year! Check this list of helpful ideas and choose a few tips to help you reach your goals. You’ll soon be on your way to a healthy new you!
Stack the odds in your favor:
- Make one healthy change at a time so that it becomes a habit before you add another
- Keep healthy snacks nearby so you don’t reach for high-calorie treats
- Instead of going to social events where high-calorie foods are served, ask your friends to take walks, play tennis or basketball, or go hiking with you
- Stock your kitchen with nutritious foods and only go to restaurants that offer healthy options
Aim for lighter forkfuls:
- Putting less on your fork will help you eat more slowly and savor your food
- Stop eating before you’re stuffed. It takes your brain at least 20 minutes to realize you’re full
Head off food cravings:
- Don’t let more than 5 hours go by without eating, as this can lead to overeating later
- Drink plenty of water
- Take a brisk, five-minute walk
- Wait 30 minutes. If the craving is still there, eat a small, low-calorie meal
Try something different:
- Buy pre-cut fruits and vegetables to grab when you’re hungry
- Choose a rainbow of bright-colored fruits and vegetables, plus a complement of brown whole grains
- Substitute high-calorie ingredients in your favorite recipes with lower-calorie replacements. For example, make mac-and-cheese with non-fat milk, less butter, light cream cheese, fresh spinach and tomatoes
- Bake or grill the foods you usually fry. Try herbs and seasonings you’ve never tried before – you may discover a new favorite recipe
Be good to yourself:
- Don’t aim for perfection. If you mess up, start over and know it’s okay
- Celebrate your successes! Treat yourself to a movie, manicure or whatever feels special to you
- Spend time with people who will encourage your new healthy habits
If your QualChoice plan includes QCARE, we can help! Our Care Managers help members set and reach health and well-being goals. They also give support and education on issues like:
- Improving diet
- Handling stress
- Increasing activities
- Stopping tobacco use
Call 501.228.7111 or 800.235.7111 and ask to speak to a Care Manager.
