Remember when gas stations were service stations? When you could get your oil changed? Or they would fix a flat tire? (Am I dating myself?) Nowadays you can still get gas. They are after all still GAS stations. And if you’re lucky you can put air in your tires. But you better have some quarters. And you better be quick before your 3 minutes is up. (Hint: take all the valve caps off before you drop those quarters.) Unless you’re lucky enough to have a QuickChek near you with its free air — Yay!
What gas stations do have now are snacks, sodas, shakes, sandwiches… Every gas station has become a convenience store. That and the fact that no matter where you go, you will find all the same familiar drive-thrus, makes it hard to focus on good nutrition. Temptation is everywhere! How can you focus on eating right in this environment? Here are a few simple ways to stay on the right track without obsessing…
Make A Plan!
Going out to eat? Plan in advance. Most of the big chain restaurants, and even many other restaurants have their nutrition menus online. Spend a little time looking at the ingredients, calories and other nutritional information. That will help you make better choices when you are at the restaurant ready to order.
You may think that a salad is the way to go for better nutrition. But often restaurant salads have more fat and calories than their pasta dishes. You may find that it’s better to skip the chopped salad and opt for the fettuccini instead. You won’t know if you don’t look.
Don’t Rely On Calories Alone
I know you’ve heard that if you want to lose weight, you need to takin fewer calories. The 3500 calorie rule states that a 3500 calorie deficit will result in a loss of 1 pound of body weight. Unfortunately, it’s not quite that simple. Your body is much more complicated than that.
Your body was designed to protect you against things like famine. It tends to hold onto fat just in case. That’s why if you eat a 100 calorie deficit every day for a year you probably won’t lose 50 pounds. It will be closer to 10. That’s because other factors play a role, like hormones, activity levels, sleep, etc.
We just aren’t designed to lose weight. If you’re trying to lose weight, you probably won’t see a nice neat downward trend line. Counting calories may not help you very much. Instead focus on foods that will nourish your body and help your brain.
Taste The Rainbow
No, this isn’t a license to eat Skittles. It means get a variety of food based on the different colors available. How much color variety do you have in your current diet? If there’s a lot then you know you’re getting a good dose of phytochemical.
What are phytochemicals? They’re chemicals that produce the color in foods like blueberries, strawberries and peppers. They act as antioxidants in your body and have many other health benefits. They work with vitamins, minerals and fiber found in whole foods to promote good health and reduce the risk of disease.
Follow The 80-20 Rule
The 80-20 rule will let you eat like the average person but still get great nutrition. Eat a diet made up of whole foods like fruits, vegetables and whole grains 80% of the time. Include a wide variety of proteins.
But, you don’t have to miss the catered meal at the office for the boss’ birthday, (unless you want to), or the celebratory cocktail, or an occasional ice cream indulgence or glass of wine. That’s the 20%. Popcorn at the movies? Hot dog at the stadium? Okay. Just don’t indulge more than 20% of the time.
Keep A Journal
We’re really good at convincing ourselves that we’re doing the right thing, even when we aren’t. In nutrition accountability is one of the most important elements. Write down everything you eat and review it later. Decide if it was in line with your nutritional goals. Often you’ll find that your food journal reflects your emotional health. As you experience stress, you may find yourself reaching for salty, high-fat, comfort foods. The quicker you learn this, the faster you can fix it.
One highly reviewed journal is Daily Food Journal by Peter Pauper Press. “Bite it and write it…” Recording what you eat can help you lose up to 50% more weight. If you’d like to record activity as well as diet, read my review of these Food & Activity Journals & Diaries. Check out even more food journals HERE.
Try For 5
What if you don’t want to count, log, or pay much attention to your diet, but you do want to make sure you’re getting good nutrition? Aim for 5 servings of fruits and vegetables a day. Hit that mark and you’ll know you’re heading in the the right direction without feeling that you’re obsessing over calories and numbers.
I hope a few of these steps will help you stay focused on providing your body with the right nutrients. Try them and see what works for you.
