8 Healthy Tips and Tricks To Keep You On The Right Track

by Kristen Keen, MBA, RD, LDN

Last Updated: August 24, 2020

Eating healthy when your schedule is jam-packed can be challenging, but making time for your health is important. During COVID19, we have learned how to prioritize our health and safety, even when the circumstances may have yielded some unhealthy eating patterns. We’ve put together a few quick-and-easy healthy eating tips to get your diet on the right track.
  1. Don’t skip meals.
    Research has shown that those who skip meals tend to overeat at the next meal. Try remembering a meal doesn’t always have to be a big, sit-down affair; it can be something quick and small. For example, for breakfast, try grabbing some fresh fruit with a protein bar or a yogurt. Listen to your body and pay attention to hunger levels - it will let you know when it’s time to eat!
  2. Be mindful of beverages.
    Sip on this: One 12-ounce soda can add 138 calories and 39 grams of added sugar to your day. Be mindful when drinking your calories. Choose beverages like coffee, unsweetened tea, or water instead of sugar sweetened beverages. You can also mix things up by drinking flavored or sparkling water like new Simple Truth Splish flavored water.
  3. Plan when dining out.
    If you’re headed to a restaurant or ordering take-out, research the menu beforehand. Most places have the menu posted online. Try browsing to decide on a healthful option and search for “nutrition-smart” words like baked, broiled and steamed vs. fried and breaded. Quick tip: Make sure half of your plate is filled with fruits and vegetables for an ideal meal.
  4. Order groceries online.
    Most grocery stores offer ways for you to shop online, whether it is pick up or delivery. By ordering online you can focus on incorporating more fruits and vegetables and reduce impulse buys in the snack aisle or at check-out. Ordering online has the added benefit of giving you a friendly reminder to load those online coupons to your account. This helps you save time and can reduce your grocery cost! Most stores offer same day pick up or delivery.
  5. Keep smart snacks within reach.
    Keeping smart, nonperishable snacks handy can help avoid skipping meals or defaulting to fast food. Try storing snacks in your purse, tote bag or even at your desk. Choose foods like nuts, popcorn, whole grain crackers or bars. When working from home, store a bowl of quick grab non-perishable snacks on your table or countertop to help during those busy days.
  6. Hold the cream.
    Some coffee creamers add 35 calories and .5 grams of saturated fat per tablespoon to your coffee (and typically, more than one tablespoon is used). When drinking iced or hot coffee, be aware of the added sugars and fat that creamers can add. Try replacing cream with spices and seasonings such as cinnamon, five spice or cocoa powder. Low-fat milks (consider low fat chocolate milk) and plant-based milks are also great alternatives.

    Pro Tip: If using ground cinnamon sprinkle on top of the ground coffee beans before brewing.
  7. Eat what’s in season.
    Eat fruits and vegetables that are in season to add color and variety to your plate. In-season foods are fresher, more flavorful and can save you money! Frozen and canned fruits and vegetables are also healthful options. When buying canned fruits, be sure to focus on fruits packed in 100% juice. When buying canned vegetables, opt for low sodium or no added salt versions.
  8. Get moving.
    Get that heart rate up! Aim for at least 150 minutes of moderate exercise a week. Choose an activity that you really enjoy, and do it with a buddy - socially distanced, of course. Having a support system has shown to be critical for sticking to a workout routine. You don’t have to go to the gym to increase that heart rate; simply take the stairs or have a dance break to your favorite song. Remember to keep moving throughout the day.

Spending more time at home can easily contribute to dwindling healthy habits. Keep these eight tips and tricks in your arsenal for the remainder of the COVID-19 pandemic, and to support a lifetime of healthy eating.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.

Kristen Keen, MBA, RD, LDN

Kristen Keen, MBA, RD, LDN

Kristen believes having a strong relationship with nutrition is key to having a healthy life and that relationship should center around the power of self-love!