>> Healthy Living >> The Keys to Long-Term Success

The Keys to Long-Term Success

Posted February 24, 2022 by Bellin Health

Now that we are several months into the New Year, this is a great time to discuss tips for staying on track with your nutrition goals. We will explore several factors to make you successful for the long haul.

Create Meal Themes

Meal planning is a great way to stay on track. Planning dinner meals can take a lot of stress out of a busy day. To keep meal planning fun, I recommend clients come up with themes for their weekly dinner meals. Creating themes can help narrow down your recipe search and may help you experiment with new recipes throughout the month.

Crock-pot

Monday

Grilling

Tuesday

Wild Card

Wednesday

Leftover

Thursday

Seafood

Friday

Focus on Filling Foods

It is never easy to stick to a meal plan if you are hungry all the time. Research has determined that certain foods may help keep us full longer after consuming them. Below is a list of foods that rank at the top of the satiety index. Try to incorporate more of these foods into your daily meals.

Whole Potatoes Fish Lentils
Cheese Oatmeal Eggs
Oatmeal Lean beef Apples
Oranges Brown rice bread
Greek yogurt Grapes

Popcorn

 

Consider Tracking

If you are struggling to achieve your goals, it might be wise to track your food and beverage intake for at least one to two weeks. Tracking tends to make individuals more aware of their choices, and it can identify problem areas. My favorite tracking programs include Cronometer, MyFitnessPal, and iTrackBites. If you need help interpreting your data, feel free to set up a session with one of our dietitians.

Eat Enough Protein

Protein plays a variety of important roles in our bodies. One of its main benefits is making us feel full longer after meals. Most active individuals do well with a protein intake of 0.5 to 0.8 grams per pound of their goal weight. Using the tracking programs mentioned above could help determine if your intake is optimal. If possible, try to include plant-based protein sources daily. Plant-based protein often provides extra vitamins, minerals, and fiber. Challenge yourself to try a new protein source this week.

 

 

Animal-Based Protein

  • Beef (90/10, loin, etc.)
  • Chicken (skinless)
  • Turkey (skinless)
  • Pork (loin, chops)
  • Fish (non-breaded)
  • Wild Game (venison)
  • Eggs
  • Tuna Packet
  • Greek Yogurt
  • Cottage Cheese
  • String Cheese
  • Kefir Yogurt

Plant- Based Protein

  • Tofu
  • Plant-based milk
  • Lentils
  • Beans (black, pinto, etc.)
  • Nuts/seeds
  • Nut butter
  • Textured Vegetable Protein (TVP)
  • Homemade veggie burger

Change Your Environment

The food and beverages that you keep around your home or workspace can make a big impact on your long-term success. If you find that your environment is filled with many fun foods (candy, sugared drinks, chips, etc.), it is likely best to keep these foods in hard-to-see locations. Further, try to focus on swapping some of these fun foods for healthier options. These small swaps can compound into big results.

 

 

  • Swaps for white bread
    • Low carb wraps
    • Sandwich Thins
    • Egg Thins
    • Sprouted grain bread

 

  • Swaps for granola bars
    • Protein Bars (Quest, RX, Built, etc.)
  • Swaps for Chips
    • SmartPop popcorn
    • Quest protein chips
    • SkinnyPop chips
    • Roasted edamame or chickpeas

 

  • Swaps for Soda
    • BUBBL’R
    • Sparkling water
    • Zevia

Click the link below to get more information or to request an appointment with our Registered Dietician, Lee Hyrkas.