With the abundance of information available, eating healthy can often seem overwhelming. So, we went to the experts to help us simplify things. Quincy Medical Group Registered Dietitians Olivia Rees and Brittany Winship each shared their top three tips for healthier eating that are easy to implement and can lead to long-lasting benefits.
Olivia Rees, MS, RDN, LDN
- Start Small. All changes add up over time and we don’t want to overwhelm ourselves. If you want to be more active, start walking with a friend one day per week. If you want to start meal prepping at home, plan out 1-2 healthy snacks you can make ahead of time. A big reason we often do not meet our goals is because we are trying to change too much at once.
- Focus on adding more. When making healthier diet changes, we often think of what we need to cut out (fewer carbs, less soda, etc.). Instead, try and focus on what we can increase — fruits, water, physical activity.
- Find ways to wind down and relax. I often find that we are constantly on the move and do not take the time out of our busy schedules to focus on ourselves and relax. Even if it is 10 minutes, I would recommend you find something you enjoy (such as a podcast, book, or meditation app). My favorite ways to relax are reading, puzzles, and Sudoku!
Brittany Winship, RD, LDN
- Pair a new habit with an old one. When you want to make a new habit, it helps if you can pair a new habit with an already existing habit. For example, if you want to start drinking more water, every time you check your email at work you drink 2 oz. Or, you start drinking water before you drink your coffee, soda, etc. If you want to increase movement, after each bathroom break you do five squats/leg lifts/etc.
- Start Planning. Planning ahead makes the most difference. If you plan out meals and snacks and purchase those ingredients, you are more likely to follow through on those meals rather than driving through at a fast food place, because you are tired and have no plan for dinner.
- Try frozen vegetables. Frozen veggies are a huge timer saver! Think about it, they are pre-washed, pre-cut, won’t rot on you, and are ready to cook! If you’re not into steaming veggies, try roasting them. Take a bag of California Blend for example, straight from the freezer, and I toss them in a bowl with olive oil and basil, place them on a sheet pan, and bake them for 25 – 30 minutes at 400 degrees F.
Learn more about our Nutrition Services team at https://quincymedgroup.com/medical-services/nutrition-services/.