Back to Week 2: Eat Right

Add
You know you need them, so start making fruits and vegetables part of every meal. For breakfast, top cereal or yogurt with berries. Slice apple or banana onto whole-grain toast with your favorite spread. Mix leafy greens and chopped tomatoes into egg scrambles. 

At lunch, create a salad bursting with raw veggies (skip the fatty dressings). Make a wrap instead of a sandwich and stuff it with sliced veggies; enjoy some sweet slices of pineapple for dessert. Finish the day with two or more servings of veggies at dinner. 

Experiment -- each week, try at least two new vegetables. 

Fruits and Veggies Recipes
Sweet Potato with Kale and Ricotta 
Four Berry Salad 
Marinated Beet Salad

Daily Snack Idea:
Banana and Peanut Butter Smoothie

Subtract
Avoid canned fruits with sugary syrups, vegetable mixes with high-fat sauces, and canned veggies loaded with sodium. 

Start Your Journal
In a portable notebook, write down everything you eat along with the time, as well as any emotions that you may feel (I'm bored; I'm angry; I'm just hungry). Bring your notebook wherever you go, and be diligent about keeping track. 

Or create your own journal using our PDF.

Eat Consciously
Slow down and chew your food. Eating too fast can stress your digestive system -- plus you tend to pack in more. Strive to eat at least one meal a day in a peaceful environment at a leisurely pace.

Breaking Bad Eating Habits