words of wellness-employee wellness blog

It is often hard to be aware of the portions during meals or how many calories are really in all foods.  Many people do not understand that there are other options with fewer calories that may even be healthier.  Fortunately, there are many ways to decrease calorie intake without missing out on certain foods. 

Finding it difficult to reduce calorie intake? Here are 10 easy ways to cut back on calories. 

• Instead of whole milk, switch to skim milk!
• Ditch the chocolate milkshake and just drink chocolate milk.
• Use turkey bacon in the morning rather than pork bacon.
• Try grapes instead of raisins!
• Eat an 8 oz baked potato instead of 8 oz of French fries.
• Order a skinless chicken breast instead of a breaded chicken breast.
• Instead of a pepperoni pizza, add your favorite vegetable toppings.
• Skip the Alfredo sauce and rely on some marinara.
• Hide the strawberry ice cream in the freezer and eat fresh strawberries with low fat whipped cream.
• Put either cheese or croutons on your salad, not both.

In the evening, when many families are relaxing after a long day, individuals are more prone to snacking.  There are definite ways to decrease the trend of overeating at home and to make healthier choices while preparing meals as well. 

Tips to overcome overeating at home

• Many people mistake dehydration for hunger.  If you’re feeling hungry, have a glass of water before eating.
• As hard as it is, avoid taste testing the meal you’re preparing.
• Buy snack sized portions.
• Make rules for your family. For example: No food after 7:00 PM. 
• Eat a few mini meals, than a couple large meals.

Looking for more advice on how to put a stop to overeating?

Schedule a free 1 hour session with a campus dietician.

Call 419.372.2271 to make an appointment.