As we are nearing the end of January Sweet Life Wellness is here to check in on your resolutions and offer ways to carry the momentum into the rest of the year. Explore the concept of building a balanced plate that not only supports weight wellness but also leaves you feeling full longer. Join DC Metro Area Dietitian Kay Loughrey as she shares valuable tips to sustain your commitment throughout the rest of the year.
When it comes to crafting a plate that promotes weight wellness, it’s all about balance and making it nutrient rich. Here’s what your plate might look like to keep you satisfied and energized:
Fill Half Your Plate with Color: Load up on a vibrant array of fruits and vegetables that are low in starch. These low-calorie, high-fiber options provide essential vitamins and minerals while contributing to a feeling of fullness.
Pick Healthy Carbs: Opt for whole grains like quinoa, brown rice, and oats. These grains not only offer sustained energy but also contain fiber, keeping you satisfied for longer periods.
Choose Lean Proteins: Incorporate lean protein sources such as grilled chicken, fish, tofu, or legumes. Protein plays a crucial role in maintaining muscle mass and promoting a sense of fullness.
Include Healthy Fats: Add sources of healthy fats to your plate, such as avocados, nuts, and olive oil. These fats contribute to satiety and provide essential nutrients.
Don’t Forget Dairy or Dairy Alternatives: Select low-fat or fat-free dairy options to meet your calcium and Vitamin D needs without excess calories.
Treat each day an opportunity to build on the progress made. Consistency in pursuing resolutions not only solidifies new habits but also cultivates a sense of discipline and resilience. While the enthusiasm of setting resolutions often propels us into positive lifestyle changes, it is the commitment to maintaining these changes that will aid in the journey of self-improvement and each day becomes an opportunity to build on the progress made.
Tips to Sustain Your Momentum
Celebrate Small Wins: Acknowledge and celebrate your achievements, no matter how small. Recognizing progress keeps you motivated.
Stay Hydrated: Sometimes, our bodies confuse thirst with hunger. Drink plenty of water throughout the day to stay properly hydrated.
Meal Prep: Prepare meals and snacks in advance to ensure you have nutritious options readily available, reducing the temptation to make unhealthy choices.
Listen to Your Body: Pay attention to hunger and fullness cues. Eat mindfully and stop when you’re satisfied.
Find Enjoyable Exercise: Incorporate physical activity that you enjoy. Whether it’s dancing, hiking, or yoga, making exercise enjoyable increases the likelihood of sticking with it.
Building a balanced plate for weight wellness involves a thoughtful combination of nutrient-dense foods. By incorporating the right foods and adopting sustainable habits, you can carry your goals and resolutions throughout the entire year. Here’s to a Sweet Life filled with nourishment and well-being!
References:
Centers for Disease Control and Prevention. (2023). “Physical Activity and Health.” https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
National Institute of Health. (2023). “Dietary Guidelines for Americans.” https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials
Smith, A. et al. (2023). “Sustainable Strategies for Weight Management.” Journal of Nutrition, 25(3), 123-140.
U.S. Food and Drug Administration. (2023). “Dietary Guidelines for Americans.” https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Emma O’Connor
North Carolina Central University
M.S. – Nutrition Studies
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