Reduce the stress of healthy eating

WEST LAFAYETTE, Ind. — If you have no idea what to eat for dinner tonight, you’re not alone.

About 85% of Americans have no idea what’s going to be for dinner until just a few hours before they eat, said Monica Nagele, Purdue Extension educator in Montgomery County, during a webinar.

The stress of choosing healthy meals can be reduced by planning ahead.

Meal Planning

“Plan to eat healthy ahead of time,” Nagele said. “Choose healthy foods to make, then shop or have those items on hand. Keep healthy snacks easily accessible.

“If you know you’ll be eating out later, then plan to eat healthier foods at other meal times during the day. This is also a good skill to give your kids if you have them, and to be a good food role model.”

Portion Control

“A key concept of healthy eating is portion control,” Nagele said. “Use measuring cups or food scales to teach yourself those portions, so you can then become familiar with when you see it on your plate.

“Be familiar with serving sizes and reading those food labels. If you choose to indulge, do so in a way where you feel satisfied without over doing it.”

Personalize It

“Finally, eat for your personal health,” Nagele said. “Nutrition is not ‘one size fits all,’ despite what fad diets and headlines might tell you.

“So, if you hate cauliflower, don’t eat it. Food is not your enemy. It’s important to find healthy eating habits that fit your preferences and your budget, and something you can maintain over time.”

Learn more about healthy eating at www.eatgathergo.org.