The key to healthy eating is planning

The key to healthy eating is planning

“Gelina, what is the key to successful, healthy eating?”

My answer? “Planning ahead!”

Planning ahead can be difficult – life is always ready to throw us a chocolate éclair-shaped curve-ball when we should be choosing salad. You may not be able to plan for everything life has to offer, but by incorporating the following healthy eating habits you will be better equipped to deal with those unexpected events – or pastries.

Dine defensively
  • Before eating out, read menus online and select what you’re going to order and how you’re going to order it.
    • TIP: Order salmon with extra steamed veggies (both without oil) and ask for no rice
Shop smart
  • Grocery shop at least twice per week
  • Never go shopping hungry. You’ll end up with less-than-healthy choices
  • Have a generic grocery list with you to make sure you aren’t adding ‘extras’. If you don’t have a list, email your dietitian – we can help!
    • TIP: Use the food list from Copeman’s Kickstart dietary plan (don’t have it? Email your dietitian)
Plan your meals
  • Have your meals planned for at least the next two days
  • Pack lunches the night before
  • Cook extra at dinner for leftover lunch
  • Batch-chop veggies
    • TIP: Peel and chop all the veggies you bough for cooking and snacking ease
Snack well
  • Tuck some snacks in your car/purse/gym bag/briefcase/desk so you’re never “starving” by mealtime
  • Always have ready to eat protein snacks on hand
    • TIP: Try greek yogurt cups, hummus, nuts, hard-boiled eggs and low-fat Babybel cheese portions
  • Load up on veggies and fruit
    • TIP: Put aside some of your batch-chopped veggies for snacks and do the same with fruit – or choose fruit that is ready to eat
Know yourself
  • Know proper portion sizes and stick to them
  • Know your saboteurs – things that get in the way of healthy eating
    • TIP: List 3 things that sabotage your healthy eating and create strategies ahead of time to avoid or change them

Are you interested in learning more dietitian-approved tips? Check out our guide.

Copeman’s Definitive Guide to Healthy Eating Habits