Nutrition tips for Staying Consistent

  • Plan ahead! Know when and what you are going to eat. It may seem tough at first, but having structure will help you stick to your goals over time.
  • Start with one small goal and celebrate each success. When the small step becomes a habit, build from there!
  • Track your food intake using MyFitness Pal or a similar application for a short period of time. Having a visual of what you are eating can be a good motivation to stay consistent with your goals.
  • Have a support system in place. Support helps with accountability and can translate into long-term success.


15 Nutrition Tips to Stay on Track! 

  1. Invest in a reusable water bottle and fill it up at least 3-4 times a day
  2. Don’t graze throughout the day. Be sure to sit and have a meal, picking at food adds up.
  3. Divide snacks that are not already individually portioned out into single servings. For example portion out a full bag of nuts into small handfuls placed in sandwich bags.
  4. Use leftovers from dinner for lunch the next day.
  5. Have a big salad per day-you’ll pack in your fiber, vitamins, and minerals!
  6. If traveling, bring tuna packets to put on ready-made salads for a balanced on-the-go meal.
  7. Also when traveling, do an Internet search before you leave for grocery stores and restaurants in the area to get a sense of places you can eat or pick up food.
  8. Don’t be afraid to ask for modifications at a restaurant. You could ask for double servings of veggies, exchange a salad for fries, or ask for any added dressings or sauces on the side.
  9. If you are struggling with hunger, try eating a few larger meals than frequent smaller meals. Experiment with your hunger and energy levels.
  10. Swap out sour cream or regular cream with non or low-fat Greek yogurt for added protein. The creamy taste will still be there!
  11. Work on keeping your meals consistent, but swap out spices, herbs, condiments to change up the flavors.
  12. If you want to skip alcohol at an event but don’t want questions, order a soda water with lime. Ask for 1 oz. of juice for added flavor without a ton of extra calories.
  13. If you are someone who spends a lot of time in the car, be sure to have nonperishable snacks stored in the car. Examples include jerky, protein bars, nuts, or rice cakes.
  14. Try to avoid drinking your calories. The volume of food will leave you feeling more satisfied.
  15. Prep your food ahead of time. Roast veggies or potatoes on a large pan and divide into a few days worth of servings.
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