Eight ways to declutter your diet
Photos by Michael Alberstat; Food styling by David Grenier
Do declutter diet
Do have a hearty salad for dinner
Forget traditional meat and potatoes and think outside the box. A simple dish can still be packed with all the good-for-you foods that are often prepared separately.
Pictured: Baby greens with chicken and spring vegetables
Do cook like your grandmother
In other words, keep ingredients clean and simple and let your body, not the factory, do the processing! Choose fresh veggies and fruit instead of canned. Make your own soups, stews and sauces and skip frozen entrees. “Using fewer packaged ingredients and making things from scratch gives you greater control over what goes into your body,” says Jennifer Hill, a Vancouver based dietitian. Plus, you’ll avoid hidden sugars, salt and preservatives that can increase your risk of obesity and diabetes. Bonus: It’s hip. Food-trend forecasters predict that this year will be all about retro, homestyle cooking.
Do have a plan, man
“It’s easy: Invest an hour on the weekend to make a meal chart. It willgo a long way to decluttering your week,” says Hill. If you preplanlunches and dinners and shop ahead, you’ll be more mindful aboutcreating well-balanced meals while avoiding an overstocked fridge.
Do embrace one-pot meals
No one likes dealing with a pile of dishes at the end of a meal, right? Putting everything into one pot (think hearty soups and stews) is a smart strategy to help you avoid that problem, while upping your quota of veggies, grains and lean protein. Big batches are also easy to freeze. Make it a habit: Double your favourite recipes for several days’ worth of lunches or no-brainer leftover dinners.
Do sort your snacks
Smaller meals throughout the day are one of the best ways to keep your metabolism revved up. Just remember to keep snacks healthy — and organized! Load Mason jars up with protein-rich nuts, high-fibre granola and dried fruits. Then designate a shelf in your fridge for precut veggies and sized-to-go yogurts so that when you crave a midday treat, you’ll have a selection of quick, compact options to choose from.
Do seek out healthy distractions
Overeating often stems from boredom. If you’re craving something unhealthy, try going for a walk around the block. If you still really want a brownie, opt for an apple first. But if that doesn’t work either, go ahead and have a brownie. “Eating should be as much about pleasure and enjoyment as it is about nutrition,” says Hill. Remember: It’s okay to treat yourself every now and then!
Do lighten your grocery load!
Keep your cart clean with some of Hill’s top shopping tips:
1. Have a snack before you leave home to avoid hunger-induced impulse buys.
2. Stick to the perimeter of the store as much as possible where the fresh, whole foods are usually kept.
3. Always fill at least a third of your cart with fruits and vegetables.
Do skip the supersize
Fill your plate with smaller portions and you’ll actually feel satisfied with less, according to research published in the American Journal of Clinical Nutrition. EatRight Ontario offers helpful hints for measuring each portion. Here are some to keep in mind the next time you sit down to eat: One serving of meat is the size of a cellphone, and an open palm is a proper portion of vegetables.
Pictured: Porcini-crusted black cod with garlic spinach
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