Blog Author: Vicky Ograin, MBA, RVT, VTS (Nutrition)
CE Committee Chair
Nutrition is very important for all; this not only includes the patients we care for but ourselves. It is important to have good eating habits. For me, as a nutrition tech, I try to eat healthy. I have been on a weight loss journey for many years.
I have a few tips that have worked for me on my weight loss journey.
- Meal plan
- I decide what I am going to eat on Sunday for the week; this includes meals and healthy snacks. Having a plan keeps me on track.
- Tracking meals
- I use a free app that allows me to track what I am eating. I have a set amount of calories that I try to stay within. The app I use allows me to scan most foods, and it will automatically add the calories and nutrient information. I can also add recipes I make, and it will calculate the calories and nutrients.
- Drink before a meal
- Thirty minutes before a meal, I drink a glass or two (8 oz. to 16oz.) of water. This helps me to start feeling full.
- Portion control
- To help with portion control, I use a smaller plate. I was taught by my parents to always finish my plate. I often use a salad plate for my main course to help control portions.
- Eat slowly
- Eating quickly is not the best way to eat. I take a bite and then put my fork down and enjoy the bite. I also take a drink of water before having the next bite. I try to take at least 20 minutes or longer to eat a meal. It takes 20 minutes for your brain to send out signals of fullness. So if I eat in less than 20 minutes, I always wait 20 minutes before deciding if I am still hungry and eat more food.
- Trigger foods
- When I started my weight loss journey, one of the things I did was take my trigger food out of the house. For example, if I was having a bad day at work, I would binge a family-size bag of Doritos. Even though I know they are yummy, I have not eaten them in years.
- Hydration
- Drinking plenty of liquids is important for your overall health. I try to drink 80oz of water a day.
- Exercise
- We all know exercise is important. I make time in the morning and evening to exercise. I do a lot of walking.
Good luck on whatever nutritional journey you are on, eating healthy or trying to lose weight. I hope you find these tips helpful. I always recommend you work with your personal doctor to make sure these are okay for you and your particular situation.