How to avoid temptation
Weekends are usually more difficult to stick to a healthy diet. You are not limited by your workday schedule, and it's often the time when you "lose it" or eat a lot of unhealthy treats. So how do nutritionists manage to resist temptation and choose healthy foods? We asked 10 nutritionists to share their top tips for eating right this weekend.
Exercise every Saturday morning
"For the past 3 years, my husband and I have been doing Saturday morning workouts with a personal trainer," says Amber Pankonin (nutritionist, podcast author and instructor at the University of Nebraska-Lincoln). So how does this help her eat right? "I know I have to get up early on Saturday, and that encourages me to eat healthy on Friday night, not drink alcohol and get to bed on time. Saturday morning when I wake up, I eat a light breakfast. After the workout, I feel a sense of satisfaction, which further motivates me to continue to eat right all weekend."
A healthy and clean kitchen environment
"Eating right is easy if you're surrounded by healthy food," says Heather Mangieri, a nutrition and fitness consultant and author of Fueling Young Athletes. That's why Mangieri keeps an eye on the availability of food in the kitchen. "You can't eat what isn't there, so I intentionally don't bring home 'tempting' food," she explains. That doesn't mean Manjeri doesn't eat sweets and other goodies, just that she makes them less available. "Getting in the car and going to an ice cream parlor takes more effort compared to opening the refrigerator and putting an ice cream scoop in a bowl. Here's my rule: If I want it, I have to get it.
Buying groceries for the week on Saturday mornings
Maya Feller, a nutritionist in New York City, goes shopping at 8 a.m. on Saturday mornings. "I make sure I have healthy, balanced food in the fridge, refresh my pantry and buy fresh, seasonal fruits and vegetables," she says. "When there is yummy fresh food at home, it inspires me to cook and eat colorful meals."
Start every morning with 20 grams of protein
On weekdays, Samantha Cassetti, a nutritionist and weight-loss expert, starts her mornings with protein smoothies rich in fruits and vegetables. On the weekends, however, breakfast can be made without the rush. "I start with two-ingredient protein pancakes (eggs and banana). They are equally delicious and nutritious," she explains. When we eat, it's important not only to get physically full, but also to feel satisfied with our food choices. This breakfast provides both. "I add blueberries and pecan paste on top, so the pancakes are made even more appetizing by the variety of colors and flavors."
Buy and prepare vegetables on Sunday
Marisa Moore, nutritionist and business administration major, talks about her Sunday routine. "I chop onions, peppers and carrots, which will be the base of stir-fry, omelets and soups during the week, and bake or roast seasonal vegetables. When you have a lot of vegetables prepared, you can make a quick meal." Moore also often cooks beans in the pressure cooker on Sunday.
Get at least 30 minutes of physical activity
That means setting aside at least half an hour on Saturday and Sunday, which can be difficult. "I'm a mom of active boys: their activities have become an influence on the usual length of my Saturday workouts at the gym," says Jenna Braddock (sports nutritionist and personal trainer at Make Healthy Easy and Off-Season Athlete). "I know that physical activity of any kind helps me stick to a healthy lifestyle." As Pankonin also says, regular workouts and exercise entail other healthy habits, including healthy eating. "On Monday morning, I won't feel like I have to start over and build everything up all over again," Braddock explains.
Spoil Yourself in Moderation
Amy Goodson (a nutritionist and consultant from Dallas) says that even if she lets herself indulge on Friday and Saturday nights, it's still within reason. "If I want a more calorie-dense snack like chips with spinach and artichoke dip, I'll have a salmon salad for dinner." Goodson also recommends that everyone enjoy dessert at least once a week and try to control portion sizes.
Don't skip meals
Many people skip breakfast or lunch on the weekend, anticipating dinner at a restaurant. "It's taboo for me," says Jessica Levinson, nutrition expert and author of "52-Week Meal Planner." "Besides breakfast and lunch, I often grab a snack before I go to a restaurant - then once I'm at the table, I won't be completely hungry." In addition, Levinson explains that "eating throughout the day keeps my metabolism up and keeps me from getting intoxicated with cocktails or wine, which often causes me to choose junk food or overeat."
Eat at the same time
Weekends lack the structure that's inherent in the work week, yet it's important to stick to your eating routine. "I always eat breakfast, lunch and dinner-though not necessarily at the same time as weekdays," says Ginger Hultin, nutritionist and owner of ChampagneNutrition. This provides stability, and you won't skip meals. "Even if it's brunch with friends, lunch on the go, or a holiday dinner at a restaurant, I make sure I eat regularly on weekends when I'm not home," Hultin explains.
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