Follow us on Pinterest
Welcome! Log In | Register |
Log In with

Make Over My Diet

  • Comment Comments (5)
  • Print Print
When life gets busy, healthy eating is often the first thing to go, as these four women found out. Follow our simple strategies for staying on track no matter what your day brings.

Make Small Changes to Eat Healthier

You know what to do: Fill up on fruits and veggies. Eat lean protein. Don't devour the entire pint of chocolate-fudge ripple in one sitting. But as it turns out, there's a lot more to making smart food choices than what you put on your plate. We asked four FITNESS readers to record everything they ate for five days and then sent them for a session with nutritionist Evelyn Tribole, RD, coauthor of Intuitive Eating. A few months and a few small changes later, all four women were healthier, more energetic -- and slimmer! Don't eat another bite until you dig in to their brilliantly easy success tricks.

The Busy Mom

Karen Walch, 42, Greensburg, Pennsylvania

A stay-at-home mom, Karen has always made healthy, home-cooked family dinners a priority. But between taking care of her two kids and keeping up with her long to-do list, she ends up treating daytime meals as an afterthought. "I've never been a breakfast person, and I usually eat lunch on the run," explains Karen, who has gained 10 pounds during the past few years. Diagnosed as prediabetic several years ago, she is eager to make some changes. "I want to get off medication and be a healthy role model for my kids."

Her Daily Dish

6 a.m. to 10 a.m. Eight cups of coffee with skim milk and sugar
2 p.m. A salad with barbecued chicken and a little goat cheese drizzled with low-fat honey-mustard dressing. "Eating this while sorting the mail."
7 p.m. Homemade beef-and-chicken chop suey over brown rice with a glass of unsweetened iced tea. "Sitting down to a meal for the first time all day."
9 p.m. Ice cream for dessert. "Craving something sweet."

Diet Do-Overs

When she eats, Karen makes good choices, Tribole notes, but skipping meals and fueling up on coffee wreak havoc on her health. "Too much caffeine interferes with your sleep and suppresses your appetite," Tribole says. "Plus, going for long periods without eating can cause your blood sugar to plummet, leaving you feeling weak and shaky." Since prediabetics need to carefully control their blood sugar, it's important for them to eat regular meals along with one or two snacks daily. To turn things around, Tribole advises Karen to:

  • Eat two mini breakfasts. A morning meal provides steady energy. Because Karen finds a big breakfast overwhelming, Tribole suggests splitting it up: "Try a yogurt first thing, then some toast with peanut butter and banana around 10 a.m."
  • Cut down on the coffee. Karen's goal is no more than one morning cup. Tribole encourages her to taper her consumption over the course of two weeks to prevent withdrawal headaches.
  • Get snack happy. Going longer than three to four hours without eating can zap your energy levels. To break this cycle, Karen should munch on something small, such as a granola bar or an apple with peanut butter, between meals.

The Healthy Payoff

"I'm eating breakfast and drinking just one cup of coffee," Karen says. "Before, I'd be ready for a nap at 11 a.m. Now I feel energetic all day long -- and I've lost 12 pounds. The best news is that my blood sugar has dropped enough for my doctor to cut the dose of my daily diabetes medication in half. If I keep this up, I could be off the medication in six months!"

Next:  The Office Snacker


What do you think of this story?  Leave a Comment.

What do you think? Review this story!
libby70302 wrote:

I just started using a new gourmet instant coffee that helps reduce appetite, eliminate cravings, reduce portion sizes, decrease stored carbs and recharge your metabolism to burn more fat. Javita Burn + Control works because it contains two safe, proven herbs: YERBA MATE: Helps suppress appetite, and increases caloric burn rate. GARCINIA CAMBOGIA: Helps decrease your appetite and reduces the amount of carbs stored as fat. Visit to learn more!

5/23/2014 06:29:37 PM Report Abuse
EthanChong wrote:

Hey, do you know that you can simply lose weight without workouts, dieting and weight loss pills? Here's the link that explains how at

9/10/2013 02:11:13 AM Report Abuse
a3984502 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at:

1/31/2012 02:39:21 AM Report Abuse
Chinchilla wrote:

Jump start your weight loss with Herbalife! Hello, My name is Priscilla Jarrett. And I am an Independent Herbalife Distributor, here to build a weight loss plan for you! There is Also a Weight Loss Challenge you can join, our companys version of "The Biggest Loser". With products that WILL help you lose the weight. If you would like a FREE SAMPLE PACK, please contact me at: I will gladly work with you. -Priscilla Jarrett Independent Herbalife Distributor

1/13/2012 04:11:49 PM Report Abuse
juliacarissa wrote:

I recently cut my coffee and started eating breakfast and lunch. I am not only eating more than I ever had, but I lost weight and feel great physically; mentally I'm no longer sluggish and ready for bed at 7:00!

5/8/2010 07:37:44 PM Report Abuse

Add your comment

You must be logged in to leave a comment. Register | Log In

Please confirm your comment by answering the question below and clicking "Submit Comment."

Todays Daily Prize
More Smart Savings
Fitness Magazine on Facebook