1 - FORGET PERFECT

You don’t have to eat “perfect” to eat healthy. When you feel you are off track from your nutrition goals, take the next snack or meal as an opportunity to get back on track. Don’t let an “all or nothing” mindset hold you back!

2 - THINK SMALL

Small changes often yield even bigger results. For example, replace one a day with water to increase your water intake and decrease your sugar and calorie intake. Try not to overwhelm yourself changing everything at once—focus on one small change and master that.

3 - CANNED IS OKAY

It’s a common misconception that eating healthy will cost you more money. While this may be true for some food items, in the long run your health will benefit and your healthcare costs will likely go down. Canned or frozen fruits and vegetables are a great way to still eat nutrient dense foods but at a lower cost than fresh. (But rinse canned veggies to get rid of excess salt.)

4 - SAY YES TO FLAVOR!

Need to decrease your salt intake? You can add flavor without adding additional salt to your food. Try adding spices, herbs or other salt-free seasonings.

5 - FEEL IT TODAY

When you eat better, you feel better! Consistently making healthier food choices can positively impact your mental health, physical health, and emotional well-being. And you can start now.

6 - FATS CAN BE GOOD

We need healthy fats in our diets for brain function and nutrient absorption. To get healthy fats in your diet, eat more nuts and seeds, avocados, and fatty fish such as salmon. To avoid unhealthy fats, decrease your intake of those high-fat convenience foods.

7 - YES, YOU CAN EAT OUT

When eating out, it’s the choices you make that can hinder your progress. Challenge yourself to make one small change next time you eat out. For example, choose grilled chicken on a sandwich instead of fried, and in place of regular soda, give diet or water a try.

8 - KEEP YOUR FAVORITES

Healthy doesn’t only mean fruits and vegetables. Don’t overwhelm yourself by thinking you can’t eat your favorite foods for the rest of your life. There’s still room for your favorite foods! If portion control is something you struggle with, try measuring out your foods before you eat or cook—this will give you a better idea about what is an appropriate amount for one meal or snack.

9 - FAST ISN’T ALWAYS BEST

Being prepared is half the battle. A lot of times we resort to “quick” and “easy” convenience foods when we aren’t prepared and are limited on time. Make the extra time to plan ahead and prepare snacks and meals now... Your health will thank you later.

10 - IT TAKES TIME

It’s easy to get discouraged when you don’t see quick results. Change won’t happen overnight, but it will happen. Sustainable weight loss won’t happen instantly, in one week or in one month. Be patient with yourself and with your body.

Get More on Nutrition and Wellness from TEAM

TEAM’s nutrition services are part of your Patient Advocacy benefit:

• General help on healthy diet and weight-management strategies.

• Consultations for diagnosis like diabetes or high blood pressure.

• In-depth nutrition counseling.

You can start today! Click below to go to the “Request an Appointment” form.