Dear Patient,
Congratulations on making the decision to eat healthier! I commend you on your efforts and want to give you some tips to be successful. First, prepare your food at home. This is probably the single best thing you can do for yourself. If you’re making your own food, you can control what goes into it.
Next, try perimeter shopping. This is when you shop primarily on the outer sections of the grocer store. Focus on the fruits and veges section(s). Fresh is best, but if you can’t buy fresh (or need it to last longer) try frozen. If you do buy fresh and can’t consume it fast enough, you may freeze fruits and veges until you need to use them.
Then, pack your plate with colorful veges and fruits. They should be 1/2 of your plate. Then try smaller portions of lean meats (chicken, fish, turkey) if you eat them and whole grains (quinoa, oats, barley, etc).
Lastly, use things like herbs, onions and spices to season your food without salt. There are also sodium free seasoning blends available that add flavor without the salt. You may add minimal salt if necessary, but keep it to a minimum.
Avoid using fats that are solid at room temperature. Don’t fry your food, and watch your portions. Remember, you’ve got this! I know you can do it.
Live well!
