About Hodgson Mill

Two Weeks to Better Nutrition

Generally, experts tag six weeks as the time it takes for a habit to develop.  This is a good thing to remember as you determine to stick to new year promises.  Fortunately, with nutrition, you can have a turn-around in as little as two weeks, with no extra-drastic steps in order for you to eat better.   A series of little steps, one day at a time, can create an ongoing strategy that will ultimately help you win.  Hodgson Mill teams up with you in creating a healthier you this 2009.
Try these simple tips to start yourself on a nutrition makeover:
1.    No skipping meals!  Routine makes it easier to monitor intake and avoid hunger pangs.
2.    Have breakfast (good for kickstarting metabolism) and make it whole grain cereal or bread. Use skim milk instead of whole in the cereal. Hodgson Mill has a wide offering of hot breakfast items that set you on your way to a nutritious start to your day, everyday.
3.    Keep coffee simple. Adding ingredients such as cream, sugar, or chocolate can add a lot of extra fat and/or calories.
4.    Pack your lunch instead of hitting the vending machines at lunchtime. Add fresh fruit and granola to low-fat yogurt, and make sure you include any edible skins for extra nutrients and fiber.
5.    Eating out? Substitute side salad with a little drizzle of fat-free dressing for fries with your sandwich, and use mustard instead of mayonnaise. Top a baked potato with salsa instead of butter and sour cream. To avoid overeating, cut your entrée in half and take the second portion home.
6.    Choose lean cuts of poultry, fish or white meat pork rather than fatty red meats.
7.    Cooking? Don’t fry meats: try grilling or broiling them instead. Use oils such as olive and canola instead of butter when cooking to help lower saturated fat intake. Steam or bake your vegetables instead of boiling them. Add extra vegetables to your favorite soups, salads and stews. Use fresh herbs and spices to season your food instead of salt.
8.    Add oats, whole-wheat flour or wheat germ to your favorite meatloaf, bread or muffin recipes. Check out Hodgson Mill’s recipe section for easy mealtime ideas using whole wheat ingredients, and your family will experience the benefits of delicious wholesome dinners!
9.    Keep lower fat snacks, such as crunchy vegetable sticks, unbuttered popcorn, or cut fruit on hand instead of cookies and crackers. For crunchy snacks, try a small handful of almonds or walnuts, but watch the amount you eat; these are a concentrated source of calories.
10.    Thirst can be misinterpreted as hunger, so drink up!
11.    Start reading the nutrition labels on the packages of foods that you buy.
12.    Don’t label any food as off-limits. If you eat a piece of chocolate cake, simply adjust your caloric intake for the rest of the day to account for it.
13.    Avoid doing passive activities while you are eating, such as watching television or reading the newspaper. Talk with your friends or family instead, and take your time around the table.  This does a lot to curb overeating.