DASH Diet For Dummies. Sarah Samaan

remove them. Instead, replace those unhealthy snacks with small portions of dried fruit and nuts, small cans of low-sodium vegetable juice, or a bowl of clementines.

       Make healthy swaps. Swap healthier snacks for not-so-healthy ones. Enjoy a banana spread with a tablespoon of nut butter or have a fruit-yogurt parfait. You can also make exercise a healthy swap for midday stress eating by getting up for a ten-minute walk instead. If you find yourself getting antsy at work midafternoon and start heading to the vending machine, change it up. Take a walk up two flights of stairs, get a drink of water, and walk back to your desk refreshed. Or step outside and walk around the block and back. A five-minute change of scenery can do wonders midday to relieve tension that sometimes results in emotional eating.

       Plan ahead to avoid overeating. If you sometimes eat past the point of being full or eat out of boredom or simply pleasure, consider ways to plan ahead. Be mindful of portions and set an intention to serve yourself half your usual portion and slow down at the table.

       Take a break. Sometimes your body just may need a reset. There’s evidence that intermittent fasting or time-restricted eating may help with appetite control. Consider only eating during a 10- to 12-hour period (say, from 7:30 a.m. to 7:30 p.m.) and having fewer calories one day a week (eat three healthy meals, but skip the in-between snack).

       Seek out support. Find a friend to help keep you on track, whether it’s an exercise partner or someone that you can simply talk to about your dietary goals. A cheery support system can do wonders when your attitude needs adjusting!