SIT DOWN FOR A HEALTHY MEAL
Keturah is starving her body during the day and missing out on important nutrients, like protein, says Slayton. That's why she gets headaches at work and binges on starchy sweets at night: Her blood sugar is too low. Keturah has a great figure now, but eventually, her metabolism will slow down and her late-night snacking could catch up with her. I wouldn't be surprised if she starts to put on weight in the next few years.
Keturah has to set aside at least 10 minutes every day at around noon to eat lunch, says Slayton. A peanut-butter or turkey sandwich and a banana will give her the protein and fiber she needs to keep her energy levels up. She could also try bringing healthy snacks to work--such as soy nuts or protein bars--to nibble on throughout the day. And she definitely needs to plan her dinners better. If her husband likes only meat and potatoes, she could ask him to help out so she doesn't have to cook two different meals. Keturah could also cook on the weekends, stocking her fridge with easy-to-reheat foods, like veggie chili. Prewashed salads are easy to toss with canned tuna or grilled chicken. If she still can't control her snacking at night, she could buy snacks in individual packs--this way, when she wants a cookie, she'll be less likely to eat the entire box.
* THE SOCIAL EATER
You look at food as a chance to bond with others, so your eating habits vary depending on where you are and who you're with.
* MEREDITH SAYS: My food choices really fluctuate. If I'm alone, I sometimes go for hours without eating. When I'm on a date, I often eat beforehand to avoid pigging out in front of the guy; when I'm out with coworkers, I order last and get what everyone else is having to feel like part of the team. When I'm out with my friends, I order hot dogs and beer. if we're at a baseball game, or a plate of nachos at a bar. But, with my doctor friend, I order steamed vegetables even if I really want eggs benedict; then I go home and down a pint of ice cream once she's not around.
* EXPERT'S ADVICE:
LISTEN TO YOUR OWN HUNGER CUES
Meredith likes to mirror other people's eating habits, which is why she doesn't eat much when she's alone, says Bauer. Because she doesn't take care of her nutrient needs, she is more likely to feel tired or run-down. Meredith needs to start eating at more regular intervals--breakfast no later than 9 am.; a mid-morning snack; lunch by 1; a mid-day snack; and dinner by 7:30.
She also needs to become more confident in her food choices, says Bauer. She can project the image she wants and still order foods she actually likes and wants to eat. For instance, on a date, she can order a light dinner of sushi or soup and a mixed-green salad. With her fun-loving friends, she can order a slice of vegetable pizza or a low-fat finger food, like grilled-chicken skewers. And with her healthy doctor friend, she can have the eggs benedict she loves--with the hollandaise sauce on the side.
credit by marie claire