What's in your diet?Author: Oksana Aron, MD Source: Weight Loss NYC Feb 10, 2021
Healthy Diet Plan
Food awareness is important for all of us. Whether or not you are trying to lose weight, you still need to be concious of the calories you consume and quality of the nutritional content.
Nowadays, with food labels as available as they are, they don't always capture the complete picture of the quality of your food, most notably the source and processing of the ingredients, as well as informed knowlege of the additives and non-food ingredients therein.
Your best diet plan starts with choosing real foods with minimal processing, and solid nutritional value. Ideally, if you like to cook, you are able to steer yourself to healthier recipes and freshest ingredients. If cooking is not an option for you, you can still work within your plan and fill in as many healthy options as able, such as a fresh salad bar instead of packaged foods, etc.
Keeping a food diary can be a powerful insight tool, as well as a habit tracker, for what, when and how you are eating. Choose a method that works best for you:
- Paper Journal This may be the easiest way, as you can just jot down what you are eating and other observations, and go back to fill in any details when you have more time.
- Online (free) The USDA provides a national database that is most often the source for many other websites, tools and apps. You can access their database to get current food facts, via their MyPlate app.
- Other apps Many third party food trackers are available if you are more inclined to do your research for which one suits your personal style and needs. Some are visual, some more technical, some incorporate fitness tracking and more. Ideally what will work best is what is easiest for you to maintain on the go, and not be bogged down trying to keep up with a fussy app. Popular apps include
My Fitness Paland many more popping up every year.
Thick and Thin
Most importantly now is what to log in your journal (or app). Hopefully, as Dr. Aron advises, you are eating at a mealtime in a relaxed setting, eating mindfully not rushing thoughtlessly at your desk or tv. You can facilitate this in your log:
- Why am I eating
- How hungry I am
- Where I am eating
- How I am feeling
- and of course, What am I eating
Include portion sizes and calories as minimal facts, with fat and other elements as you wish to track. Consider any condiments, and snacks and more — be honest with yourself, this is a guide for you only.
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