Don’t give anything up
Eat all the foods you enjoy—but the key is to do it in smaller quantities. “Healthy eating is all about balance. You can enjoy your favorite foods, even if they are high in calories, fat or added sugars,” the CDC says. The key? Eating those foods only once in a while and balancing them with healthier foods and more physical activity. So if you’re eating some of your favorite comfort foods every day, try cutting it back to once a week or once a month. You can also eat a smaller amount of the food or a lower-calorie version. The CDC gives this example: “If your macaroni and cheese recipe includes whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, less butter, low-fat cheese, fresh spinach and tomatoes. Just remember to not increase your portion size.”
Don’t forget about water
Women 19 and older need over 11 cups of fluid a day, according to the Institute of Medicine (IOM). About 20% of your fluids come from food, but that still leaves about 9 cups based on the IOM guidelines, not including additional needs due to exercise. Enter water. Besides being needed for every process in the body—from circulation to digestion—it’s also been shown to boost metabolism, as Health previously reported. Plus, drinking water before meals has also been shown to naturally reduce meal portions.
Here’s how Cynthia Sass, RD, Health’s contributing nutrition editor, says you can incorporate more water into your diet: “As a minimum I recommend 8 cups a day. Think of your day in four blocks: 1) from the time you get up to mid-morning; 2) mid-morning to lunchtime; 3) lunchtime to mid-afternoon; and 4) mid-afternoon to dinnertime. Aim for 2 cups (16 ounces) of water during each of these blocks.”
