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Small Changes, Big Impact

You know that age old saying, “Go Big or Go Home”? Well, it might not be entirely accurate. Especially when it comes to maintaining a healthy and well-balanced diet. Extreme forms of dieting (such as restrictive diets and juice cleanses) are unhealthy and aren’t maintainable. Don’t bite off more than you can chew! Try these small diet changes that can make a big impact in the long run!

1. Power Up with Protein in the Morning

When you pack in some protein with breakfast, it increases your satiety and reduces food cravings throughout the day. So basically, you’ll be more likely to stay full until lunchtime. Try things such as low-fat omelets (a combo of whole eggs and egg whites), cottage cheese with nuts and berries, or “proats” (oatmeal with flavored protein powder mixed in – a winning combo).

2. Use a Smaller Plate

Research suggests that smaller dinnerware leads us to eat less. Why? Because our eyes get tricked into thinking that we are eating more. This causes us to be more satisfied with less food. Well played dinner plates. Well played.

3. Eat More Mindfully

Are you notorious for eating your meals in front of a screen? Then it’s time to power it down! Certain studies show that we eat 40% more when we’re watching t.v. The alternative? Turn of your screens and pay attention to what you are eating! Take in the food’s taste and smell. Also, pay attention to your hunger cues. Are you full? Still hungry? Or somewhere in the middle? When we eat more mindfully, we can give our body what it truly needs.

4. Bulk Up the Fruits & Veggies

Fruits and veggies are loaded with fiber which helps us stay fuller for a longer period of time. Add a single serving of fruits or veggies to each meal to really pack a punch.

5. Treat Yourself

Depriving yourself of the foods you love could actually cause you to overeat. It’s OKAY to have a small treat now and again. Aim for this treat to be 150 calories or less, something like a 1/2 cup of ice cream or a small piece of chocolate.


Remember – small changes can have a big impact!


Written by GUADS staff member Breanna with contributions from realsimple.com, prevention.com, today.com, and eatingwell.com


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