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Lifetime of Healthier Eating

  1. Make changes gradually. Habits are hard to change. Focus on one dietary improvement or change at a time. Work on this improvement until it becomes a habit. Then move on to the next improvement.

  2. Shop and stock for health. Stock your kitchen with healthy foods. Don't have foods on hand that don't fit in with your healthy eating plan.

  3. Make healthy eating convenient.  Make foods that are part of your plan convenient and accessible. Have fruit on the counter or in the refrigerator. Have ready to eat vegetables in the refrigerator for snacks. Have healthy frozen dinners and vegetables ready to pull out when you're too rushed or tired to cook.

  4. Have regular mealtimes. Don't skip meals. Getting too hungry is a setup for overeating or indulging in less healthy eating.

  5. Try to eat when hungry, not for emotional or social cues. If you have regular mealtimes, you will be hungry for meals, but not too hungry that you overeat.

  6. Satisfy hunger. Eat more, but take in fewer calories. Focus on consuming more nutrient rich foods, such as vegetables, fruits and grains. These foods typically have more nutrients and fewer calories. For example 2 1/2 cups of broccoli is equal to the calories in 2 1/2 tsp. of salad oil or a small cookie (about 100 Cal.) Which would fill you up more?

  7. Try to have a schedule as much as possible. A schedule of when to eat, as well as a schedule to sleep will reduce unplanned and haphazard eating.

  8. Try to exercise daily for 30 minutes, such as a brisk walking. Know before your day starts out when you are going to work in your exercise.

  9. Lower your expectations for quick weight loss. Slow, gradual weight loss is much more likely to result from lifetime changes that will help keep the weight off. Even losing 1/2 pound a week will result in a loss of 26 pounds over a year.

  10. Plan for your eating and exercise until your positive changes are habits. As the saying goes "Failing to plan is planning to fail".
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The Barbara Ann Karmanos Cancer Center is accredited by The Joint Commission.
If members of the public have any quality-of-care or safety concerns, they may notify The Joint Commission at 630-792-5800.