No one said making decisions is always easy, but when it comes to your health, even simple choices are important. Opting for, say, an apple over an apple pie a la mode can make a big fat difference. Decisions about food like these are crucial—and we make more than 200 of them a day, a study in Environment and Behavior shows.
Unfortunately, we don't always notice the dozens of snap choices we make, and that lack of awareness can send our eating off course. That said, you don't need to obsess over every single morsel that you put in your mouth if you think in terms of smart selection. Put these game plans into practice during your everyday dealings with food, and you'll likely slim down as you wise up!
Lose your loyalty
You ALWAYS stock up on that certain brand of yogurt, but it pays to consider all your options in the dairy case. People who buy by manufacturer are 13 percent less likely to regularly check the nutritional info than those who shop around, researchers at the University of Florida in Gainesville find. Because recipes do change, you could get more calories, sugars and fat substitutes than you bargained for, so always refer to labels before purchasing. Try this tip for faster label-sleuthing.
Tweak your grocery list
Rather than itemizing each specific food you need, simply jot down categories--such as cereal, pasta and fruit--before heading to the supermarket. People who decide what to toss in the cart when they see what's available might be more likely to make healthier picks, a study in the Journal of Consumer Research suggests. Stash the cheat sheet in your wallet for impromptu shopping trips—be sure to include some of these weight-loss superfoods.
Simplify your menu
When you have tons of flavors in one meal, your brain signals you to eat more of the "new" food--in some cases nearly twice as much, a study in Physiology & Behavior reports. Splurging on a dish of gelato? Have one flavor, not two or three. You'll be less apt to inhale it and ask for more.
Vary the colors on your plate
Eating a rainbow in your foods ensures you get the most bang for your nutritional buck, but certain hues may actually make you eat more. Red and yellow seem to rouse your appetite, so you may reach for items in those shades. Yes, strawberries and yellow peppers are healthy, but you could get even more nutrients and antioxidants if you add blue (in blueberries), purple (eggplant) and green (broccoli) foods, too.
Surrender your seat at the sofa
When you sit down at the table for every meal, don't immediately flip on the TV, too. Not only do you consume more in front of the tube (whether you're watching the Food Network or not!), but you might also go back for seconds (or thirds) after the credits roll, because cravings can linger when you nosh while distracted. Rather than catching up on your shows, put the spotlight on your dish and savor every delicious bite.
Looking to lean out your eating and your body? Learn what to expect with our diet survival guide and find more ways to eat healthier right now at Self.com.
