​Make changes slowly 

When it comes to healthy eating, instead of trying to change everything at once, set a goal and focus on making one small, lasting change and stick with it... one meal at a time. 

As you begin to adopt healthier habits and put strategies into place, like setting SMART goals and planning your meals, you will begin to feel more in control of your eating habits. 

Your SMART goals should be as specific as possible. When you create your goal, think about what might come up that could throw you off track. You will be setting yourself up for failure if you don't ask yourself important questions such as, what will I do if I don't have enough time or something important comes up? If you can anticipate potential obstacles or set backs before they arise, you will be much better equipped to re-adjust your plan and keep moving forward.

​As you learn to adopt healthier habits, and eat better you will begin to notice that you have more energy, your digestion has improve and you generally feel healthier. You may even inspire those around you to do the same.

One of the strongest predictors of long-term weight loss success lies in setting the right goal at the start. 

• ​Post your SMART goals in the kitchen and at your desk to help you stay motivated. 
• Share your goals. Enlist your family and friends to support, not sabotage, your new habits.
• Make a meal plan so you know ahead of time what foods you will be cooking and eating. That way, you’ll be less likely to make impulse food decisions when you're tired and hungry.

Track your progress

Keeping a food and exercise journal is a powerful motivational tool.

​Each day you achieve your SMART goal,  write it down. Tracking your progress over time will help you will feel empowered and serve as a powerful source of inspiration on days when you need some motivation.
Research has shown that people who tracked their food intake and exercise over the course of 4 months, lost twice as much weight as those who did not. Here is a food journal template I like to use. 

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Don't change everything at once

​Make one small, lasting change and stick with it, one meal at a time.  ​

Too many changes at once can be overwhelming and hard to keep up. It’s better to make one nourishing change that sticks. First, think about your eating habits. Where can you make a positive, easy change? Here are some ideas that can make a big difference: 
​
• Fill more of your plate with vegetables.
• Choose whole grain instead of white bread.
• Serve smaller portions.
• Enjoy fruit for snacks instead of sweet or salty treats. 
• Drink water in place of sugary beverages, like juice or soda.

Try this! 

Lentil tabbouleh

Mexican bean and avocado toast

Yellow Lentil Dal