5 tips to stay on track with your eating

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It is the New Year, and one of the most popular resolutions is to lose weight.

If you have chosen to get your healthy eating back on track Carl Ferro, President of Sunfare, says its not hard; if you follow these 5 simple tips.

1. 80 / 20 Rule
This rule states that in order to be successful and realistic with healthy eating, it's okay to eat right 80 percent of the time and "falter" the remaining 20 percent.

Ferro says, pressuring yourself to be perfect often results in getting off track permanently.
 
He says it's best to factor in the very realistic possibility that you will cheat or indulge occasionally; Ferro adds, knowing there's some leeway going in helps to keep people dedicated to their healthy eating habits.

2. Portion Size
Ferro says portion sizes should be dictated by a person's height, weight, and activity level.

He says to be the most exacting, it's best to weigh and measure food; however, if this isn’t practical or possible, Ferro says you can always utilize the "hand method" as a good approximation.

The hand method states that you should:

• Eat a salad the size of both hands put together.
• Eat meats the size and thickness of the center of your palm.
• Eat a handful of fruits and/or vegetables.
• Eat fish the thickness of the center of your palm, and the length and width of your palm plus your first three fingers, beginning with the pinkie.

3. When to Eat / Metabolism
If you are concerned with weight loss, Ferro says it's important to keep your metabolism burning at all times.

This means that smaller meals should be consumed more often throughout the day. Ferro says this will not only give you more energy, it will ensure your metabolic fire stays lit.

He says a good eating schedule to follow is to eat 30 minutes after you wake up, every three to five hours throughout the day, and 30 minutes before going to bed.

4. Controlling Carbs
Carbohydrates provide energy, but if they are over-consumed and you have too many carbs in your system, the body will release insulin to store those excess carbs as fat.

Ferro says it's important to pay attention to the kinds of carbs you're eating and to stick with carbs that have a low glycemic index.

According to Ferro, as a general rule of thumb, one should focus on carbohydrates like fiber rich fruits and vegetables, and whole wheat, low carb breads and pastas.

Ferro says carbohydrates you should avoid include candy, cakes, sweetened cereals, white flour products (like pasta, rice, and potatoes), and sugar-filled snacks.

5. Eating Out
Ferro says healthy eating should be looked at as a lifestyle change, not a quick or temporary fix.
 
Since eating out is often a big and enjoyable part of our lives, Ferro says it's simply a matter of using a few easy tips to eat smart at a restaurant:

• Don't go to a restaurant so hungry that you can't resist table snacks. If you are really hungry, have a healthy snack and a glass of water before you get to the restaurant. Realize that reservation time does not equal mealtime.
• Most meals come with a vegetable and a starch. Skip the starches. Order extra vegetables with your meal instead of rice, potatoes or pasta.
• Always ask how your entrée is prepared. Most restaurants are happy to accommodate your healthy cooking requests.
• When you have an alcoholic drink with a meal, reduce your other carbohydrate intake.