Photo Source Credit: http://smallbiztrends.com/2010/08/5-steps-case-study.html
Chances are, you are reading this post because you or someone you love has made the choice to live a healthier lifestyle. Getting started is the hardest part for all of us! Here are 5 Tips to help you get started living a healthier life.
- Start TODAY, you don’t need to wait until Sunday, Monday, 1st of month, Birthday, 1st of quarter, 1st of year, or any other special date. Starting TODAY – even with the next meal – will help you keep your motivation.
- Plan out your menu for the week. By making a menu, it will make it easier for you to make a shopping list, and stick to it, which will help you avoid buying temptation items. If they aren’t in your house, it will make it easier for you to avoid them.
- Make an informed choice about the nutritional values of the foods you are choosing. You don’t need each and every detail, but a general idea of calories, fat, carbs, etc. There are tons of spreadsheets and worksheets around to help you out. By choosing natural foods, or foods with as few processed ingredients as possible, this will help.
- Make sure you are eating proper portions of each food group. I keep a printout of the Food Pyramid to help me plan meals.
- Write Down What You Eat – It’s helpful for you to make adjustments if you have a journal of what you are eating over the long term. Forgive yourself if you make an error or an exception, and just remember to make the best choices you can at each and every meal.
This is what the template that I use started out looking like. I have no idea where I originally got it from, it’s just been in my excel file. I tweak mine to fit my personal needs.
| Daily Nutritional Info | |||||||||||||
| Calories | Fat Calories | % Fat Calories |
Total Fat | Sat Fat | Trans | Cholesterol | Sodium | Potassium | Carbs | Dietary Fiber |
Sugar | Protein | |
| Day 1 | 2163 | - | 39 | 19 | 55 | 3090 | 1550 | 406 | 19.5 | 248 | 36 | ||
| Day 2 | 2133 | 417 | 20% | 56.5 | 17 | 115 | 2437 | 1470 | 342 | 20.5 | 262 | 43 | |
| Day 3 | 1540 | 490 | 32% | 53 | 28.5 | 85 | 2665 | 215 | 12 | 114 | 56 | ||
| Day 4 | 1631 | 163 | 10% | 59 | 28 | 290 | 2340 | 805 | 194 | 9 | 181 | 62 | |
| Day 5 | 1710 | 447 | 26% | 57 | 26.5 | 120 | 2462 | 420 | 221 | 10 | 162 | 45 | |
| Day 6 | 1798 | 510 | 28% | 58 | 17.5 | 65 | 2282 | 1225 | 262 | 19.5 | 130 | 58 | |
| Day 7 | 2593 | 564.5 | 22% | 73.5 | 19.5 | 225 | 3637 | 2070 | 367 | 25 | 214 | 86 | |
| 7 day Average | 1938 | 370 | 19% | 57 | 22 | 0 | 136 | 2702 | 1077 | 287 | 17 | 187 | 55 |
| COMMONLY EATEN FOODS | |||||||||||||
| 10 Grapes | 34 | 1 | 1 | 9 | |||||||||
| 1 orange | 65 | 2 | 16 | 3 | |||||||||
| Chicken | 250 | 45 | 5 | 1.5 | 125 | 810 | |||||||
| WHAT I’VE EATEN TODAY | |||||||||||||
| Oatmeal mix 1% | 271 | 29 | 11% | 3 | 1 | 1 | 1 | 3 | 75 | 330 | 39 | 5 | |
| Salmon | 220 | 130 | 59% | 14 | 2 | 60 | 170 | 1 | |||||
| Frozen Carrots | 35 | 0 | 0% | 55 | 7 | 2 | |||||||
| 1% 12 oz milk | 165 | 30 | 18% | 4 | 2 | 15 | 195 | 600 | 20 | ||||
| Frozen Broccoli | 30 | 0% | 20 | 4 | 2 | ||||||||
| Daily Total | 721 | 189 | 26% | 21.125 | 5.375 | 0 | 1 | 1.375 | 77.5 | 515 | 930 | 70.25 | 9 |
Anne Taylor
September 8, 2012 at 11:54pmEat lots of legumes and drink a lot of water. Lately I’ve been snacking on popcorn that I’ve popped in the microwave; its very good for you and full of fibre.
Nena Sinclair
September 9, 2012 at 3:09amI drink a lot of water, eat high fibre foods, cut down on salt and do a lot of walking.
Suzanne B.
September 9, 2012 at 5:43amTip: I snack on almonds and carrot sticks instead of chips! It works for me because I still get the crunch without all the salt and calories. I also drink a lot of water.
Vicky Carlson
September 9, 2012 at 10:26amI use healthy foods that are high in calories, sparingly, like granola. It’s wonderful sprinkled on yogurt, but don’t eat a whole bowl for breakfast.
Shannon V
September 9, 2012 at 12:14pmAlways drink at least 8 glasses of water a day and eat a well balanced diet.
Alicia Keen
September 11, 2012 at 12:16pmwatch your portion sizes
Cynthia C
September 13, 2012 at 7:20amKeep healthy snacks like fruit and popcorn handy so you’re not tempted by less healthy choices.
Karen
September 13, 2012 at 10:30amI try not to eat very many carbs!
Karen
Lisa Brown
September 13, 2012 at 3:08pmDon’t overeat and watch how much junk food you eat.
erica
September 13, 2012 at 11:40pmeat right exercise and drink alot of water
Melanie B
September 14, 2012 at 2:38amLately I’ve been trying to cut out wheat/carbs, or at least reduce. I also have been drinking unfiltered apple cider vinegar with water.
Stacey Roberson
September 14, 2012 at 3:23amEat 5 smaller meals throughout the day rather than 3 big meals. – And drink plenty of water!
christal c w
September 14, 2012 at 7:07amI say only eat when hungry,not by time or boredom. If you are bored go for a walk, and try to make healthy choices in food.
Theresa Reed
September 14, 2012 at 10:12pmI have cut out all of the red meat. I also don’t eat or drink anything with dairy in it.
randy fulgham
September 14, 2012 at 10:48pmEAT FRIUT 30 MINUTES BEFORE A BIG MEAL………..
Deborah Hogue
September 14, 2012 at 11:39pmWe like to walk everyday, helps all the way around, losing weight, toning and exercise
Beth S.
September 15, 2012 at 12:03amStart today is a great one! It’s so easy to put things off – diets or anything else – until tomorrow, then the day after that, etc…
I’ve found that eating pineapple chunks, mixed berries, or veggies and dip is actually acceptable as the bulk of a meal. I used to eat whatever my husband ate (or rather the side dishes, as he’s a big meat eater and I’m not), but that was often pastas, potatoes, etc. I no longer feel compelled to do that and I’ve been losing a little weight and feeling better too.
Alicia Ponce
September 15, 2012 at 12:26amHold yourself accountable, if you fall you must get back up,don’t be to hard on yourself but think whole natural foods, foods that grows.
jamie tucker
September 15, 2012 at 1:02amalways stay active even standing is better than sitting. always try to be on the move. cooking something on the stove while your waiting for things to heat do some squats
Richard Hicks
September 15, 2012 at 3:57ammy tip to lose weight is eliminate all sugary drinks from your diet
ardy22 at earthlink dot net
Carol
September 15, 2012 at 6:27amEat mostly fruits and vegetables in the right portions.
Kate F.
September 15, 2012 at 12:24pmDrink lots of water and stop eating when you start to feel full.