Revising Your New Year Resolutions To Make Them New and Improved

Revising Your New Year Resolutions To Make Them New & Improved

SMART Goals new & improved

It’s February 1st, one month into 2017. January was anything but calm and peaceful. There was so much I wanted to start and accomplish for the month. As you might have remembered, I set two SMART goals for myself. One personal and one focused on Nutrition in Chaos.

Well, I can proudly say I have signed up for the half marathon and have been training every morning at 5:30/6am before I have to go to work. Personally, I am very proud of myself and keep that flame going inside of me.

As for my SMART goal for Nutrition in Chaos, that’s another story.

If you have noticed, I have not published a blog post since January 10th. Yikes! Not a proud moment, especially when I made it a new year’s resolution to publish at least two postings a week.

So what happened? Well, I started a full-time job and anyone who works full-time knows that you always think you will have more time than you really do. Since I am new, I find myself spending more hours than normal at my new job making sure I am doing everything okay. Which translates to less time working on Nutrition in Chaos.

With that being said, I think it’s time to check in and revise my SMART goals for 2017. There is no shame in revising your goals. It is much better to revise your goals instead of giving up on them completely.


SMART goal check-in

Take some time to reflect upon your SMART goal and ask yourself some questions.

  • Have you been able to work towards your goal appropriately?
  • Are you struggling to find the time you allowed for to create your goal?
  • Does your goal seem realistic still?
  • Is your goal too broad?
  • Is it hard to know when you are accomplishing or making progress with your goal?
  • Was your timeframe off? Has your goal turned into something long-term now?
  • What is holding you back from making progress towards your goal?

Revising your SMART goals

After taking some time to think more deeply about your goal. How can you make changes to reflect a new & improved SMART goal? Do you need to adjust your timeframe, get organized to see change, etc. Take the time to think of what changes needs to be made and revise your goal.

Try out your SMART goal

This week, I want you to really focus on your new & improved SMART goal. Think about if you have set realistic goals? Is the timing appropriate? Can you see changes and stay motivated? If by the end of this week, you still are struggling to meet your goal. Revise your goal again. Don’t give up! You can make this happen.


Stay tuned for my new SMART goal for Nutrition in Chaos!

Nutrition In Chaos 2017

Nutrition in Chaos 2017

Nutrition in chaos 2017

Happy 2017!

I am not sure how your 2016 went but there seemed to be both good times and bad times for everyone. One thing I am proud of that happened in 2016, was starting Nutrition in Chaos. As nervous as I was to start my own blog, it was something that I have been wanting to do. Since starting a couple of months ago, I have just been posting weekly blog posts. But after doing some planning and putting together my vision for Nutrition in Chaos, 2017 is going to be the year of bigger and better things!

What to Expect to See

Here are just a few things that will be coming to Nutrition in Chaos throughout the next couple of months.

  • More than one blog post a week
  • New Website Layout
  • Freebies!!
  • Newsletters
  • Blog Series on Half Marathon Training – It’s my first Half Marathon and I am sure there will be great lessons I learn from that I want you to avoid.
  • Nutrition Coaching Sessions with ME! I will be putting together coaching packages that will allow me to help you reach your goals on an individual level.
  • And so MUCH more

Got Ideas?!

Is there something you wish I could talk more about or something you would really like to see?! Let me know! I am here to help you create and live a healthy and happy lifestyle with a focus on nutrition. Fill out this survey and help me improve and grow Nutrition in Chaos.

Fill out the Survey!

Nutrition in Chaos 2017 Healthy and Happy Year

 

#17 MGMG: Continue the Journey

 Continue the Nutrition Journey

#17 MGM: Continue the journey

With 2016 coming to an end, it means that Mighty Goal Monday is also coming to a close. I have been doing this blog series for over 3 months now. If you have followed along with the series from the beginning, I appreciate it. If you checked it out every now and then I thank you as well. I took the chance to start a blog and have appreciated everything that has come from this experience and now am going to take it to the next level. Which brings me to the close of Mighty Goal Monday..for now (who knows what will happen in the future).

I challenge you to Continue the Journey

Continue the Journey

Mighty Goal Monday is all about creating and maintaining a healthy lifestyle. Each week I challenged you to a new task to help you. This week I want you to continue the journey of living a healthy lifestyle. It can be hard to continue the journey when you don’t have someone telling you what to do. (Trust me that’s always my problem.)

Re-visit old challenges

Was there a challenge that was hard to do or you haven’t done in awhile? Go back to that post and read of different ways to go about the challenge.

Reflect monthly

With Mighty Goal Monday we only reflected on our progress about once or twice during the 16 weeks. It becomes important to reflect on your progress more often than that. Take one day during the month and ask yourself some questions.

  • Where am I know in the journey?
  • Where did I start this journey?
  • What is one or two of my strengths?
  • What is a weakness of mine?
  • How can I make a goal for myself based on my reflection?
Think outside of the Box

Is there something you consider important in living a healthy lifestyle? What makes you happy that you have not done in a long time? Make that a weekly challenge for yourself. You don’t have to do everything by the book. Find what makes you happy and make it a challenge for you since happiness is also important in living a healthy lifestyle.

Previous Mighty Goal Mondays

Did you miss a Mighty Goal Monday? Check out the complete blog series below.

#1 Adding Vegetables into your Diet
#2 Increasing your Fruit Intake
#3 Eating a Balanced Meal
#4 Increase your Water Intake
#5 Get Active
#6 Make Time for Lunch
#7 Explore your Cooking Skills
#8 Achieving Optimal Sleep
#9 Re-Evaluate your Diet
#10 Choose the Best Option
#11 Try Something New
#12 Enjoy the Holidays
#13 Find your Weakness
#14 Listen to your Body
#15 Plan Ahead
#16 Set Your Goals for 2017

Nutrition in Chaos 2017

Don’t worry, just because Mighty Goal Monday series is ending, doesn’t mean Nutrition in Chaos will disappear. I am just getting started! The past couple of weeks, I have created some SMART goals for myself both personal and professional. So stay tuned and make sure to subscribe to Nutrition In Chaos on Social Media to get notifications of new posts and other surprises I have up my sleeve for 2017!

#16 MGM: Set Your Goals for 2017

Mighty Goal Monday: Set Your Goals

#16 MGM: Set Your Goals for 2017

Did 2016 go by too fast for you? It did for me but looking back on my year, there are still things I wanted to get accomplished. I wrote down my goals in my Erin Condren Lifeplanner and looked at it occasionally throughout the year. But every time I looked at it, I always thought I’ll have more time later to work on my goals. Here we are the second to last week of 2016 and my list of goals are still there uncompleted. As a shake my head in disappointment with myself, I know something needs to be different for 2017 and that is set SMART goals instead.

This week I challenge you to create two to three SMART goals for 2017

What is a SMART goal exactly?

SMART goal stands for Specific, Measurable, Attainable, Realistic, and Timely goals.
Specific – What is something specific you want to get accomplished in 2017? The more specific your goal is the easier it will be to know when you achieved it.
Measurable – How will you know when you are close to achieving your goal? How will you determine if you are making the right progress?
Attainable – How can I accomplish this goal? What steps do I need to make for this to happen?
Realistic – Have you had a goal like this in the past? Were you able to complete the goal or have you made changes to allow you complete the goal now?
Timely – What’s your timeframe? Is this a long-term goal or short-term goal? Is this something you plan to do weekly or monthly?

Make Your SMART Goals

When making SMART goals it is important to identify a large goal of yours and then work through each acronym letter to ask yourself questions. By working on developing your goals, you will be able to make a goal that is easier to achieve. Make 2017 better than 2016 by creating SMART goals and accomplishing them! So it’s time to take out a pen and paper and write down your 2017 SMART goals. Display them somewhere you will seem them every day as a constant reminder and motivation to keep going strong!

Examples of SMART Goals

  • I will increase my cooking skills by cooking a new recipe once a week and taking a professional cooking class once every 2 months. By June 1st, I will have developed a new recipe list or cookbook of at least 22 new recipes that I will continue to make.
  • I will increase my water consumption by drinking 6 glasses of water 4x a week on Monday, Wednesday, Friday, and Saturday. This will last for 2 months and then I will increase my water consumption to 8 glasses of water 5x a week on Monday, Wednesday, Friday, Saturday, and Sunday. I will continue this until July 2017.
  • By May 2017, I will become stronger and be able to lift my kids up to play with them. I will take a strength training class at my gym once a week on Sunday and I will strength train on my own two times a week on Tuesday and Friday.

Share your SMART goals.

Whenever you want to accomplish something, it is important to share with your family, friends, and others who may be your support group. Letting others know your goals, helps you stay accountable especially when they ask how your goal are going for you. Share your goals with me and others by using #MightyGoalMonday #NutritioninChaos. I can’t wait to see what awesome SMART goals we come up with as a community.

#15 MGM: Plan Ahead

Plan Ahead - Mighty Goal Monday

MGM #15: Plan ahead

It’s the end of the year, which means we are trying to squeeze everything in and our days get busier than they already were. Most of the time when our days get busy our nutrition and overall health is the first thing to suffer. It’s easier to run through the drive-thru for family dinner and easier to skip the gym. I am guilty of doing the same thing. We are all human and life can get in the way. Which makes it important to start planning ahead better.

This week I challenge you to plan your meals and workouts out ahead of time.

Why plan ahead

You probably plan your day with a work to-do list, why not do the same with your healthy lifestyle? Planning ahead can definitely help make your life a little less chaotic. Just by taking an extra 30 minutes on Sunday to sit down and plan out your meals and workouts, you can start to see a difference in your healthy lifestyle. Start out small and build from there.

Planning your Meals

Write it Down

We can plan our meals out in our heads all we want but the minute we get busy we say screw it. Writing down what your meals are and when you are going to have them will keep you accountable. If you have a family, spouse, significant other, or roommates, write your meal plan somewhere they can all see it. This allows them to know the plan and hold you accountable as well. No one likes dreaming about fajitas all day only to come home and find out that the meal has been changes.

Double up recipes for leftovers

Leftovers = tomorrow’s lunch. It’s as simple as that. Why take more time to make your meals when you can just pack up your leftovers and enjoy them for lunch.

Mini Snack Packs

One thing I try to do every weekend is make my own mini snack packs with different vegetables, fruits, cheese, and nuts. There are snack packs that you can also buy if that works best for you. Something that I will grab at the store as well if my weekend has already come and gone. Having mini snack packs made ahead of time allows you to grab-n-go when you are running late and just need something to get through the next couple of hours. My favorite mini snacks are almonds and cheese or cheese paired with cut up fruit.

Plan out your workouts

Google Calendar

I think you all know how much I love and live by my Google Calendar. With a busy schedule, making your workouts a meeting in your calendar. That way you have already committed yourself to the time. Also, one of my new favorite features of Google Calendar is their goals. Say you want to workout 3x a week, Google Calendar will find time in your busy schedule and put your workouts in for you.

Commit to a Workout Program

Does your gym offer a workout program that you can join? Especially if it costs money to join, this is a great way to make sure you get your workouts in. You wouldn’t want to waste your money by skipping the workouts. Your gym doesn’t offer a program or you don’t have a gym membership? Find a free program online or through an app that sends you reminders on when to workout and what you are going to do.


No matter how busy life gets, we all need to work on not putting our nutrition and overall health on the back burner. Start small and build from there. We are all human and there will be days where we just can’t, but planning ahead can help decrease those days.

Share with others: How do you plan ahead during your chaotic life?

Plan Ahead for Nutrition and Workouts

#14 MGM: Listen to your Body

Mighty Goal Monday - Listen to Your Body

#14 MGM: Listen to your Body

We are officially into December, or as I call it the craziest month of the year. My days become longer and my sleep schedule becomes out of whack with all the holiday parties, shopping, and trying to finish up some projects before 2017 begins. My normal, well-scheduled and balanced days are no more and my body starts to let me know things need to change back. However, like many others, I tend to ignore the signs and then at the beginning of the year I am paying the price.

This week I challenge you to listen to your body.

Why you should start listening to your body

Sometimes we like to think we can be invincible, but deep down we all know that is not true,as painful as it may be to admit. As our lives get chaotic we tend to ignore the signs our body gives us to slow down or give it some extra TLC. Living a healthy lifestyle encourages you to listen to your body and address the areas that might be setting you back from your full potential.

Common Signs and What it can mean

Decrease in energy levels

If you notice your energy levels have come to a decrease over the past couple of days, your diet can be a huge reason for that. Our bodies run on the energy or food we provided it with. When you don’t put gas in your car, it won’t run and that is exactly the same thing with your body and food.

Another way your energy levels can be decreased is from your diet. When we have an unbalanced diet that is filled with quick grabs here and there, we are not providing the best fuel possible. Going back to the car analogy, if your car requires premium gas and you only put in regular gas it will not run properly in the long run. Your body requires premium food like whole grains, vegetables, fruits, protein, and dairy in order to function properly.

The best way to go about determining if you are not eating enough or it is your diet is to track your food. Don’t focus on the calories you are eating, instead look at the foods you are eating and determine what healthier alternatives there are to have a better well-balanced diet. Start small by trying to have a healthier breakfast and work from there.

Re-occurring body aches and pains

Have you been working out more or the opposite, not sticking to your normal workout routine? It’s most common to have body aches and pains when we are overworking our bodies. Our bodies require rest to repair our muscles. When we skip a rest day or work the same body group we just continue to cause harm to our bodies. Start by taking a rest day or work a different body part that you have been forgetting about.

Another way your body can be aching is from a decrease in your workout routine. When we completely forget about certain body parts, they tend to become very tight and can cause pain if nothing is done about it. Prevent this from happening by doing small stretches or exercises throughout the day that can target an area that may be causing you some pain and have neglected to work out recently.

Unable to stay awake at normal working hours

Most likely this means you need more sleep. The recommended amount of sleep is seven to nine hours a night. Now if you’re anything like me, you might laugh at that recommendation, I’m lucky if I can get more than six and a half. However, lack of sleep can cause a kink in your healthy lifestyle. Without enough sleep, your can’t function properly and your brain actually needs sleep to help you remember and learn new things. Just by going to bed an extra 15 minutes earlier every night can make a big impact on your sleep cycle. So start small, start with an extra 15 minutes and then increase the amount you are sleeping by 5-10 minutes every week or so. Note how you are feeling and the improvements you are seeing and find your healthy sleep duration that works for you.

I hear my signs, now what?

If you notice something new make note of it. From there note how long it has been going on and if there is a pattern to your signs. I find it best to write my notes into my Google Calendar. This way I can track when it started how long it may be happening and what I did that day that can be a cause. This can also be extremely beneficial if your sign ends up being something serious that requires medical attention*. Now you will have all the answers right at your fingertip when your doctor asks about your signs and symptoms.

Overall, life may be chaotic but you can still make small changes to help improve your body signs. Listen to your body this week and determine what small steps you can take to living a healthier lifestyle free of body signs.

*If you are noticing and experiencing  signs that may require medical attention please see your medical provider. This post is for general purposes only and not intended to be medical advice.

Mighty Goal Monday Listen to your Body

#13 MGM: Find Your Weakness

healthy lifestyle goal and weakness improvements

#13 MGM: Find Your Weakness

When it comes to the holiday season, it can be hard to stay on track with your healthy lifestyle goals. With Thanksgiving last week, and the start of the holiday season, it now becomes important to get back on track. Many of you know, the reason I started Mighty Goal Monday is to help you create & maintain a healthy lifestyle through small weekly goals. This week is no different, except this time you pick the goal based on your weakness.

This week I challenge you to find your weakness and work towards improving it. 

Find your Weakness 

This can really be anything. Have you recently realized you don’t remember the last time you had a vegetable? Or a fruit? When was the last time you drank enough water? I want you to identify ONE weakness you have when it comes to creating & maintaining a healthy lifestyle.

Improve your Weakness

After you have found your weakness, I want you to brainstorm how you can improve on it. Set a goal that is realistic and something that can be achievable during the week. Set yourself up for success as we get back into our normal routine after the Thanksgiving holiday.


Need some ideas?

Not sure what your weakness might be? Check out some previous Mighty Goal Monday posts. Not only can they give you an idea but they can also give you great tips on how to help you improve upon them!

Adding Vegetables Into your Diet 

Increasing your Fruit Intake 

Eating a Balanced Meal 

Increase your Water Intake 

Get Active 

Make Time for Lunch 

Explore your Cooking Skills 

Achieving Optimal Sleep 

Choose the Best Option 

Whatever you choose to focus on this week. Do your best and remember how one little improvement in your lifestyle can make a positive impact on the rest of your life.

Share your #mightygoalmonday accomplishments and tips

#12 MGM: Enjoy the Holidays

Mighty Goal Monday: Enjoy the Holidays

#12 MGM: Enjoy the Holidays

It’s that time of year again – the holidays are here! It is so hard to believe that it is already Thanksgiving time and December is right around the corner. It feels like 2016 just started a week ago. But here we are with the holidays again. A joyful time filled family, friends, and our minds freaking about the possibility of going back to our old eating habits. I get it, the holidays can always be a struggle when you are trying to create and maintain a healthy lifestyle.

This week I challenge you to enjoy the holidays.

This holiday season make sure you enjoy the holidays. If you have been following along with Mighty Goal Monday, you have already established some great habits to help get you through the holidays and the rest of the year.

Find the right balance

With Thanksgiving this week, spend more time enjoying your time with your family and friends and less time being concerned about your healthy lifestyle changes, to an extent of course. You might be thinking “Wait why are you now telling me to forget about making healthy changes? This makes no sense.” And you are completely right. I am not saying forget about everything we have worked so hard to build over the past couple of months, instead, I want you to learn how to balance a healthy lifestyle filled with holidays, stressful times, and whatever else might come your way. Not everything is going to be easy and when the holidays comes we tend to just forget about all our hard work we have already put in.  Not this year! We will work on finding the right balance that still allows us to enjoy the holidays.

Healthy Eating and the holidays

Grab a Plate

Enjoy your holidays with a plate in your hand instead of standing over the food. Avoid overeating appetizers and desserts by putting everything on a plate and walking away from the food. Take the conversation to the living room and enjoy what you put on your plate, instead of eating cheese and crackers one after the other.

You Can Cook anything Again

The holidays is not the only time you can get a turkey or your favorite holiday dish. You can cook the dish again in the summer. Ever heard of Christmas in July? Go ahead and make that turkey again in July. Knowing that you can cook your favorite dish sometime later in the year, allows you to prevent overeating it.

Drink Water

Thinking about going up for seconds? Drink a glass of water before you do to make sure you really are hungry for more. Remember it takes 10-15 minutes for your stomach to tell your brain you are full.

Stop eating while you are talking

Ever notice after having a conversation at the dinner table your food is already gone and you didn’t remember enjoying it? When you are talking and eating, you are more focused on the conversation to realize you are still eating. When a conversation is started, put down the fork and have the conversation then resume eating. Not only will you enjoy your food, you will also realize when you get full since your brain will have time to process the feelings.

Staying active during the holidays

Get Outside With the Family

Rake up all the leaves before the snow comes. Enjoy one last game of catch with your kids. Shovel the snow instead of using the snowblower. Build an awesome Igloo and go sledding with your kids. Go on a hike to somewhere new, just bundle up. Yes. it might be the holidays and a little bit busier, but that doesn’t mean you can not enjoy an activity outside for as little as ten minutes.

Run a Holiday Race

There are so many runs from now until the New Years. Find a local run and a buddy to run/walk with you. Make training part of your schedule and commit to having a great time this holiday season.

Set Up a Challenge

Challenges with friends and family members are a great way to stay motivated and competitive. Fitbit offers daily, weekly, and weekend challenges. MyFitnessPal offers challenges to log your meals and win awesome prizes! Endomondo is another app that allows you to make challenges with your friends. Challenges can be a great way to get the whole family involved and additional motivation you need to stay active during the holidays.

Try Something New

The holidays are a great time to try that class you have been thinking about trying. Odds are there will be other “newbies” trying out that same class, especially with the new year starting. Take full advantage of trial memberships and who know maybe you will find your new favorite class that you will make sure not to miss in the future.

Enjoy the holidays

The holidays are meant to be a time you enjoy with your family and friends and make it just that this year. Enjoy the crazy family members you see once a year. Enjoy the holiday traditions that you have. Enjoy the numerous amount of new memories you will make with others. Remember what the holidays are about and find that balance to maintain your healthy lifestyle and enjoy the holidays.

Happy Thanksgiving Everyone!


Share your #mightygoalmonday accomplishments and tips

New to Mighty Goal Monday?

I started Mighty Goal Monday back in September and every week I post a new challenge. My focus for this blog series is to help you create and maintain a healthy lifestyle. Check out previous Mighty Goal Mondays!

#11 MGM: Try Something New

Mighty Goal Monday: Try Something New

#11 MGM: Try Something New

Nowadays, I find myself to be in a routine where I know what I am going to eat, what time I am going to eat, and where I am going to eat. There is very little time in my schedule to change up my eating habits, and honestly, that is driving me crazy. While an undergraduate and graduate student I found time to try something new, whether it be a new restaurant or a new food dish. This is something I hope to change this week.

This week I challenge you to get outside of your comfort zone and try something new.

This #MightyGoalMonday can apply to anything in your life really. This post will mainly focus on trying something new with nutrition äs the main focus. However, you can also apply this to working out, your social life, or your career. Take this goal and run with it.

Why we need to try something new

Life can get boring

If we do the same thing every day for the rest of our lives, odds are we are going to get board. By trying something new, no matter how small we can spice up our life some. No matter how big or small our new change or adventure may be, it is always needed to get out of a rut.

You can discover something new that can potentially change your life

Do you have a hobby or passion that you did not always have? Odds are you took a chance and tried something new which makes my point perfectly. Without trying something new, you might not discover how much you really enjoy something that can change your life.

Nutrition & Trying Something New

Always Something New to Try

One of my favorite things about nutrition is there will always be something new to try. Unless you are a world traveler and have eaten everything there is to offer. Odds are that is not the case. Which means there are great food items that you have not yet tried. Also, when it comes to food, there will always be something new coming out that will grab our attention.

Cooking always has something to offer

When it comes to cooking, I am not the best in the world. Honestly, I am known to burn most of my main dishes, just ask anyone of my friends or family members. But that doesn’t stop me from trying to make something new in the kitchen. There are so many recipes out there that there is always something new to try. Just simply figure out what you are craving, search the web or Pinterest (my go-to for recipes) and start putting your skills to work. {Need some help with your cooking skills, check out a previous #MightyGoalMonday – Explore Your Cooking Skills for helpful tips.}

Ways you can try something new

Join the one-bite club

The one-bite club is something I learned about while completing my dietetic internship where I was mainly working with children. While doing food introduction presentations, all kids had to try at least one bite of each food item. After learning about this, I adopted the motto to my everyday life. If you just focus on trying one bite of a food item, you can discover new food items.

Be adventurous while traveling

I just got back from taking a mini-vacation to Charleston, SC. Lets just say I didn’t want to come back. But when I was there, I made sure to try something new. Since I am from the midwest, fresh fish is not something we get often, therefore, I choose to try a new kind of fish while visiting. It is in my experience to ask the locals and servers what they recommend since they know more about the food than I do. In the end, no matter where you may be traveling, always try something new because who knows when the next time will be when you’re back in the same area.

Because this #MightyGoalMonday can apply to anything in your life, think of something you have been putting off trying. Make it happen this week or plan to make it happen very soon. Get outside of your comfort zone and try something new!

 

Social Media Mighty Goal Monday

New to #MightyGoalMonday?

Check out why I started and continue this blog series. As a new blogger, this is something that truly means something to me and is a great start to creating and developing a healthy lifestyle.

Together we can achieve small but mighty nutrition goals.

#10 MGM: Choose The Best Option

Mighty Goal Monday: Choose the Best Option

#10 MGM: Choose The Best Option

In today’s world, most of us are on the run and sometimes we have to eat out to get through the day. It happens, no one is perfect and sometimes there are no other options. But what you order can also be hurting your healthy lifestyle. When it comes to eating out, you do not have to deprive yourself from flavor instead just working on choosing more wisely when you are out.

This week I challenge you to choose the best option when eating out.

When most people think about a healthier meal when eating out, they automatically think they can only have a salad. Trust me, the salads might not be the best choice because the dressing alone might make your salad more calories than a burger.

How to Help Choose The Best Option

Check out the menu before you go out

If you know in advance where you are heading to eat, go online and check out the nutrition. Think about what you are thinking of having and look at the nutritional information on the item. Focus on calories, carbohydrates, protein, and fat to start with. From there, look at other menu items that are similar to what you are thinking about and determine the best option based on the nutrition and your taste buds.

Order First

When you get to the restaurant be the first one in your party to order. When you hear what other people are getting you might change your mind about what you are getting. You did your research now is the time to stick with it and get the plate you have been dreaming about all day.

Look for Specific Keywords

Do not have time to check out the menu beforehand, no problem? Look for specific keywords on the menu that can help you determine the best option. Healthy keywords include baked, broiled, roasted, grilled, and steamed. Unhealthy keywords include fried, creamed, braised, buttered, a la mode, battered, and crispy.

What makes it the best option?

Look at the ingredients

Ingredients tell the story of your meal. When you look at the ingredients, look for food items that will protein, fat, or carbohydrates. Protein ingredients include meat, chicken, fish, beans, cheese, and eggs. Fat can be tricky to determine at some restaurants and in general. When looking at the ingredients you want to choose meals that are high in your “good” fats or your monounsaturated and polyunsaturated fats, ingredients like olive oil, avocados, nuts, and seeds. Carbohydrates can be made up of pasta, rice, bread, vegetables, and fruits.

Protein Stands out

When looking at the ingredients, it might be best to focus on the protein sources. It is best to ensure that your meal has protein in it to help keep you full after the meal. Many restaurants are good about ensuring there is protein within their menu items. When in doubt focus on the protein.

Best options at common restaurants

Curious about what are some of the best options at restaurants? Below is a short list of healthy options at common fast food restaurants.

McDonald’s
  • Egg White Delight McMuffin – 250 calories, 29g carbs, 17g protein, 8g fat
  • Artisan Grilled Chicken Sandwich – 360 calories, 44g carbs, 37g protein, 6g fat
  • Southwest Grilled Chicken Salad – 350 calories, 27g carbs, 37g protein, 12g fat
Starbucks
  • Protein Bistro Box – 370 calories, 37g carbs, 13g protein, 19g fat
  • Ham & Swiss Panini – 380 calories, 46g carbs, 19g protein, 11g fat
  • Reduced-fat Turkey Bacon & Cage Free Egg White Breakfast Sandwich – 23 calories, 28g carbs, 16 protein, 6g fat
Qdoba
  • The Gladiator Taco – 280 calories, 16g carbs, 17g protein, 17g fat
  • Triple Threat Taco – 250 calories, 17g carbs, 17g protein, 12g fat

Curious what other Registered Dietitians eat at fast food places? Check out this great article by SELF – 12 Things Registered Dietitians Order When They Get Fast Food.

When life gets busy it can be easier to just grab something out for a quick bite to eat. There is nothing wrong with that, but it becomes important to choose the best option that can help maintain your healthy lifestyle. Take time to check out menus and find healthy alternatives to your go-to meal now.

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#9 MGM Recap: Re-evaluate your diet

Last week, I really focused on getting a bigger picture of what my diet really consists of. Since I find myself eating most of my meals out of my lunchbox in the car, I learned that all my meals are the same. I do not have a large variety in my diet and can tell I am missing some nutrients. By taking the time to re-evaluate my diet, I now have a new perspective on my diet and areas of improvement I need to make. What were some of your areas you need improvement in when it comes to your diet?

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