Health & Wellness Weight Management Smoking & Tobacco Quit Center #TeamInspira Life & Health Coaching Fitness Connection Healthy Living Ideas Tips for Improving Your Health in the New Year Smoking Cessation and Lung Cancer Screening Connecting Behavioral Health and Physical Health The Difference Between a Heart Attack and Sudden Cardiac Arrest Start Your Heart-Healthy Diet Exercising During Pregnancy Small Diet Changes That Make A Big Impact Why Cancer Survivors Could Have Heart Trouble LSVT LOUD Helps Patients Raise their Voices Why Good Form Matters When Weightlifting Four Common Myths About Vaccines Got Spring Allergies? Start Treatment Now What is Cardiac Rehab? Preventive Steps to Avoid Snow-Related Injuries Trying to Conceive in the New Year What to Do if You Get the Stomach Flu Plan Ahead for a Safe Visit with Elderly Relatives Tips for Beating Morning Sickness The Link Between Chronic Kidney Disease and Diabetes Complications of Uncontrolled Type 2 Diabetes Why Snoring Could Be Bad for Your Heart Managing the Symptoms of IBS Celebrate Men's Health Month with These Important Screenings Tips for Better Sleep Teaching ‘Normal’ Movement with LSVT BIG New Guidelines Impact Daily Aspirin Recommendations 5 Tips to Get Active Safely Should My Daughter (or Son) Get the HPV Vaccine? Five Ways to Keep Your Brain Young Simple Fixes to Avoid Summertime Injuries Reasons Some Men Avoid the Doctor Five Ways to Manage Prediabetes Breast Health Screening: Know Your Options What You Need to Know About Mammograms Common Breastfeeding Issues and How to Solve Them Recognizing Stroke Symptoms in Your Loved Ones Who Does What in the World of Mental Health Practitioners Lower Your Risk of Colorectal Cancer Ladies: Incontinence Doesn’t Have to Be a Part of Aging Enjoy Halloween Safely With These Tips Keep Your Diet on Track this Summer It’s Shark Week! What’s Really Lurking Off the Shoreline Tips for Managing Your Mental Health Around The Holidays The Relationship Between Birth Defects and Folic Acid What to Expect During Your First Colonoscopy Here’s What You Need to Know About Lung Nodules What You Need to Know About the Flu Vaccine's Effectiveness Healthy Recipes Nutrition Counseling Massage Therapy Medical Fitness Programs Rehabilatation and Physical Therapy Sleep Centers S.T.E.P.S. For Kids (preventing childhood obesity) Diabetes Education Small Diet Changes That Make A Big Impact The idea of sticking to a strict diet is daunting, and the thought of avoiding your favorite foods and searching for healthy options when eating out can make it even harder. Luckily, there are ways to lose weight without committing to a fad diet. In fact, many people find that small changes add up to bigger–and more sustainable–results. Here are a few easy ways to fine-tune your diet this month. Monitor Portion Sizes One of the biggest obstacles dieters face is monitoring their portion size. Average portion sizes have swelled for a variety of reasons–our subconscious might even be to blame. Studies have shown that the size and color of your plate may impact the amount of food you put on it, contributing to overeating. To get your portion sizes under control, it’s important to remember that the serving size listed on your food’s packaging can be confusing. Instead, prioritize your meals by their nutritional value, making sure the healthiest options, such as vegetables, are the most prominent. Choose Colorful Meals Try your best to enjoy a “rainbow on your plate.” Incorporating healthy fruits and vegetables as part of each meal is a simple way to help shed the pounds. Aim to fill at least half of your plate with non-starchy vegetables and fruit. When shopping, choose produce in a variety of colors to get a benefit from a wide range of nutrients. Nutritious options like berries, beets and broccoli tend to stand out, while starches and refined grains are more neutral-toned. Practice Mindful Eating We’ve all been guilty of thoughtless snacking at one time or another. Think of the movie theater popcorn that’s suddenly gone midway through the film. This type of snacking often leads to unnecessary calorie intake and a tendency to continue eating after we’re full. Chewing food slowly and paying attention to each bite gives the stomach more time to catch up and send signals throughout the body telling your brain that you are full. A slower pace also gives you more time to choose helpings carefully, rather than loading up your plate. Reduce Sugar The Food and Drug Administration recommends that approximately 10 percent of our daily calorie intake come from added sugar, but most Americans far exceed that. Added sugar contributes only empty calories that can lead to weight gain or obesity. To avoid consuming too much added sugar, a quick scan of the label is all you need. Look for keywords on the packaging, such as cane sugar, honey or syrup, and try to avoid or limit your portions of foods containing these ingredients. Remember: sugar can sneak into foods where you least expect it. Inspira Health has Registered Dietitians to provide you with a nutrition assessment, guide you through meal planning and meet with you through a series of one-on-one sessions to help you achieve your optimal health and wellbeing. Inspira’s Nutrition Counseling services offer individual counseling for a wide range of nutritional needs at six convenient locations throughout Cumberland, Gloucester and Salem counties. For more information please visit: http://www.inspirahealthnetwork.org/nutrition-counseling or call 1-800-INSPIRA.