In order to make changes to thinking about and eating food and drink it is helpful to make a plan:

1: Carry out an audit of your current habits ( use as a general guide to rate your current eating and drinking habits, or  MyFitnessPal phone App or website) - although tempting to remove carbs, dairy or another food group, these diet types have been shown to have deficits in nutrient groups such as iron, zinc, calcium, vitamin B and fibre, which are essential for long term immunity, metabolism and repair. Many, such as the Paleo Diet have also been demonstrated in recent research been associated with increasing the risk of developing insulin resistance ( increased risk of developing diabetes). Be aware of the amount of kilojoules  in drinks, for example a can of soft drink contains 600 kilojoules, which takes 30-45 minutes to walk of depending on your size. Switch to low joule versions of your drinks or water.

2: Remove workplace food displays such as food fundraisers and lolly jars. Take lunch and snacks and enlist the help of workmates in your plan

3: Plan walking and driving routes avoiding vending machines and fast-food takeaway outlets This reduces temptation and autopilot cues.

3: Keep food out of sight unless fruit and vegetables and store in opaque containers.

4: Minimise where your eat and drink to reduce eating cues , such as watching TV or at a desk. Change your food environment to avoid constant prompts to eat. Take your own snacks to places where highly attractive food is advertised like the movies and do not go grocery shopping when hungry. Have a pre-organised alternative behaviour to use against food cues, such as having a glass of water, a walk around the block, check your phone messages or read.

5: Aim to have half your plate filled with vegetables or salad, one quarter lean protein and one quarter starchy vegetables ( peas, corn, potato)

6: Swap to smaller plates and serving utensils. Being server a larger portion is associated with eating more even when determined not to. Research has demonstrated that being offered larger portions was associated with adults and children consumer an extra 600-900 kilojoules ( estimated to be a weight gain of more than seven kilograms over a year if not compensated for with increased exercise )

7: Plan weekly meals, drinks and snacks, write lists and buy extra vegetables . Fruit and vegetables are high in fibre, vitamins and phytonutrients and low in kilojoules

8: Remember your big-picture goal - eating better to feel better, reduce medications, lower blood pressure, manage weight or look better

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