Consistently following a diet for healthier eating, weight loss or health conditions can be difficult, especially without a plan. According to a Health and Diet Survey, 2004 and 2005, by the U.S. Department of Health and Human Services, the overall findings report that Americans think that healthy eating and shopping for nutritious food is important and are sure they know how to implement it, however their actions and habits do not show the healthy behavior being applied. You can achieve success with a diet if you actively and consistently plan, because lack of planning often leads to failing with diets.
Plan Your Week Ahead
Meal planning is essential to any diet. It eliminates guesswork, frustration and unplanned eating at mealtime. Schedule time every week to plan your meals for the week, especially lunch and dinner. Choose foods and menu items that are healthful, enjoyable and allowed on your diet. Make sure you can realistically prepare these meals, based on your schedule. If certain days of the week are busier than others, choose meals that are easy to cook, like pasta and vegetables, and for days that have a lighter schedule, cook meals that require more time, like a casserole or stew. When the food is ready or planned, staying on track with a diet becomes easier, more automatic and less stressful.
Make Grocery Lists
Once your meal planning for the week is done, make a grocery list that includes the food items you will need to make all the meals. This also helps limit buying unhealthy items or extra food when you grocery shop.
Have a Back-Up Plan
Daily schedules are busy and demanding, especially if you have long work days and kids whose schedules revolve around yours. Build flexibility into your plan to deal with changes in schedule or long days. Have a back-up plan of meals for at least two days of the week, which includes very easy to prepare, ready-made healthy meals and go-to meals, like sandwiches, pasta salads and lower fat, lower sodium frozen entrees. Or, cook and freeze one or two meals a week, like casseroles and stews, which can also help with impromptu schedule changes, or for days when you just don't feel like cooking. For example, if soccer practice gets changed to the dinner hour, use a ready-to-eat meal, like leftover casserole or a simple to-go meal, like a turkey wrap. Or, make tuna salad on lettuce with sliced tomatoes to eat before you leave or when you get back. Have a list on the refrigerator of these back-up items.
Smart Dining Out
Dining out is inevitable. Make a list of restaurants that offer some healthier options or foods you are allowed on your diet so you have it as a reference. Some healthier or diet-friendly entrees include grilled chicken breast, grilled fish, salads or pasta dishes--without cheese or with low-fat cheese.
Keep Snacks Available
Have healthy snacks available for diets that require eating on time for conditions such as diabetes to prevent low blood sugar. Healthy snacks on hand help discourage eating unplanned foods and hold you over until the next meal. Healthy snacks to include are fruits, nuts, seeds, dried fruit without added sugar or baked whole grain chips or crackers.
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