Discover what you’re eating

For one day, think about everything you eat. Count your calories. Track the time you spend eating. Read the ingredients. To improve your diet you first have to understand your habits, said Marsha Hilgeford, a dietitian at Baptist Health Louisville. “People are overwhelmed thinking about change,” she said. “We all try to do better, but that mindfulness may be the difference between doing and not doing.” Follow these tips to control portion sizes and replaces processed foods with healthier options:

• Know what your plate should look like. Fill half of your plate with fruits and vegetables, using the rest for grains and protein sources. Include three calcium-rich choices daily, with meals or as a snack.
• Make a grocery list and stick to it. Don’t give yourself an excuse for not having healthy snacks on hand. Aim to cook at least one nutritious recipe each week.
• Slow down. It takes 20 minutes for the brain to realize what the stomach contains. Savor every bite. “You eat less and enjoy it more,” Hilgeford said.