Here are some tips that may help you to make changes in your eating patterns:
Practice first: For example, when you're making oatmeal for the first few times, have a favorite alternative around, in case the oatmeal doesn't come out to your liking. Learning how to cook a new food may take some trial and error.
Eat breakfast: Eating a substantial breakfast may prevent the midmorning crash that can set off the cravings for sugar and stimulants like coffee. Try whole-grain breads and cereals, free-range eggs, greens, fresh fruits, yogurts, and nuts and seeds. This may require some additional planning, but the food doesn't have to take a long time to prepare. If you make a pot of whole grains - such as brown rice, quinoa, or rye - when you have time to cook, make enough to last three meals. Then all you have to do is heat up the grains in the morning and add some nuts or seeds, milk, yogurt, fruit.
Modify your snacks: Many of us get hungry midmorning or mid-afternoon when there is no provision for a meal. If we don't plan for these cravings, then when we are hungry and our energy flags, we reach for the most convenient choices: baked goods made with refined flour, candy bars, and coffee. None of these foods gives us the sustained energy or the nutrients we need to get through the day. Try planning ahead, and have some nutritious snacks available: a sandwich on whole-grain bread, celery, carrots or apples with nut butter, or plain yogurt with fruits and nuts.
Plan lunch and dinner: You can begin by doing this just once a week. Plan for a vegetable, a protein food, a starchy vegetable or whole grain, and maybe some nuts and seeds or cheese to add some healthy fat.
Find out more about this book:Our Bodies, Ourselves: A New Edition for a New Era