Choose fresh foods, which are naturally low in sodium.

Happy Wedding Wednesday! When planning a wedding and thinking about squeezing into that dress, it’s easy to fall into the diet trap. Instead of stressing about everything you eat, make a pre-wedding food game plan that will help you make healthier choices.

There are a few things you can do to trick yourself into eating less, like serving your food on a 9 inch plate instead of a standard sized dinner plate. The portion will look bigger than it really is. The same goes with your glassware. Reach for a slimmer glass that holds less, but gives the appearance of holding more!

Eat 4 cups of veggies each day, 3 cups of low fat dairy, lean proteins (meats, fish and poulty) and three whole grain servings each day. Automatically fill up half of your plate with veggies, fruit and salad!

Don’t overwhelm yourself with getting on the scale each day. Take little steps (like changing your plate size) until you build up your confidence. It’s easy to get frustrated with taking on too many changes at once. That just leads to frustration and eating a quart of ice cream to drown your sorrows!

Cutting back on your sodium intake is another key factor. We all know that salty foods make us retain fluid. Cut back on your sodium and the reaction will be less fluid in your blood vessels. Some of the biggest sodium culprits are: Vegetable juice, canned soups, soy sauce, sauerkraut, ham, canned or jar pasta sauce and hot dogs. There are fresh ways of getting a salty kick without the sodium. Your  best bet is to eat fresh foods that aren’t processed and are naturally low in sodium like fresh fruits, vegetables, tofu, seafood and plain meats. Try squeezing fresh lime juice or using lime zest to brighten up your meals. Fresh dehydrated herbs and spices are another way to get around the salt.  Fresh garlic adds a load of flavor without any sodium. Try adding a little balsamic vinegar for added flavor too.

Don’t forget to Buy Fresh, Buy Local and check out our previous posts about eating seasonally. It is healthier as well as better for the environment and our communities.