Unlock the convenience, nutrition, and taste of your Seattle Sutton's Healthy Eating Meals with these insider tips that will enhance your dining experience and support your health goals. We’ve compiled our top 10 tips for you to get the most out of the program.

#1 Plate Your Meals

You will enjoy your meals more if you take them out of the container and eat them on a plate or in a bowl. How your meal looks visually makes a substantial difference in your dining experience. By taking a few moments to plate your meals nicely, you will appreciate your food more, feel more satisfied, and it may even taste better.

Plating your meals will also help you better judge the portions you are consuming so when you are eating meals off the plan you will be able to more accurately eyeball your portions to stick with your healthy eating habits.

This simple practice is an easy way to be more mindful in your eating and can be thought of as an act of self-care. Instead of rushing from one task to another, taking the time to put your meal on a plate helps to make eating feel more like a separate task to enjoy and do for yourself. Many people eat while they are doing other things such as driving, working, or watching television. Being more mindful about your meals helps you to slow down, pay more attention to the food and its flavor, and has also been shown to help with weight management.

#2 Don't Forget Your Dairy Servings

Each meal plan from Seattle Sutton's Healthy Eating is balanced with the addition of 2 -3 servings of dairy. This ensures you are getting adequate calcium, vitamin D, and protein in the meal plan and also aligns with the nutrition recommendations that we follow.

Dairy products recommended include milk, yogurt, cottage cheese and cheese. We recommend fat-free on the 1200-calorie meal plans and low-fat dairy on the1500 and 2000 calorie meal plans. If you're lactose intolerant or prefer nondairy items, we encourage you to consider unsweetened, fortified plant-based alternatives to meet your nutritional needs.

If you leave off your dairy servings you may not be meeting the calorie goals which could lead to increased hunger, low energy, nutrient deficiencies, and more. So, it is important to make sure you add your dairy daily. These additions can be added to meals or included between meals as snacks, whichever works best for you and your goals.

#3 Use an Air Fryer

One of the best ways to enjoy the textures and flavors of your meals is by using an air fryer. It can help you achieve a crispy texture without adding extra oil, making your meals tastier.

Since air fryers cook food quickly it is very convenient but also helps to retain the food’s nutrition. We include air fryer instructions on the weekly menu inserts our customers receive with their meal packages. This has recommended air fryer temperatures and times. Since all appliances may heat at different rates, start at the lower setting for whichever heating method you choose and adjust accordingly so you don’t overcook your food.

If you don’t have an air fryer, there are other ways you can reheat your meals other than a microwave to achieve a crispier texture. Some ideas include a toaster oven or toasting it on a skillet on the range.

Before popping your meal in the air fryer, microwave, or other heating appliance make sure to check the container for any additional packaging and remove items that shouldn’t be heating along with the meal.

#4 Understand Flex Calories and Healthy Snacks

Seattle Sutton's offers the option of 'flex calories' which give you the freedom to include additional healthy snacks in place of your dairy servings. Understanding how to use these flex calories can help you stay satisfied throughout the day without compromising your health goals. On occasion if you’d like to include an item other than dairy on the plan, you can replace it with one of our dairy servings to stay on the plan. For example, if you want to have a piece of cake at a wedding you could leave off your dairy servings for the day and still be on the meal plan.

Some people have different calorie goals than the three calorie options we provide and, in this case, the “flex calories” may provide additional needed calories to maintain their health goals. Remember all snacks are not created equal so it is important to focus on snacks from whole, unprocessed sources. Pairing protein and high-fiber carbohydrates may help keep you fuller longer and just like plating your meals is important it is best to not snack out of a box, carton, or bag.

#5 Stay Hydrated

Hydration is key to overall health and can aid in digestion and nutrient absorption. Drinking enough fluids with the meal plan is important for maintaining energy levels, managing hunger, helping the body adjust to the higher fiber in the meals, and feeling your best.

What you drink can significantly impact your journey, as beverages often hide calories, carbohydrates, and added sugars. Overlooked by many, your drink choices might be the key to overcoming your weight struggles, high blood sugar, low energy levels, and more.

Most of your fluid should be from water but other fluids can be healthy options as well. We recommend unsweetened coffee or tea, low-fat or fat-free milk, seltzer water, infused water, and low-sodium vegetable juice.

It is best to stay away from regular or diet sodas, sweetened tea, fruit drinks such as Vitamin Water, Hi-C, or sweetened coffee drinks as these can impact your health, add empty calories, and lead to more sugar cravings throughout the day.

#6 Talk to Our Registered Dietitian Nutritionists

If you have specific dietary needs or health goals, don't hesitate to consult with our registered dietitian nutritionists. They can provide personalized advice and adjustments to your meal plan to better suit your lifestyle and goals.

Seattle Sutton’s Healthy Eating understands that nutrition needs are different for every individual depending on their body composition, health status, goals, and medical history. Our healthcare team can calculate personalized calorie and nutrition goals for you. Not sure if you picked the right meal plan or have specific questions about the plans. We are committed to helping you choose the right meal plan for you.

We are here to help you determine if you weight goals are realistic and healthy, offer tips for better blood sugar control, low energy, or other physical issues. No matter what concerns you have, reaching out to our Registered Dietitians for help may help you get the most out of the meal plans and understanding how they work best for you.

#7 Tailor Your Eating Times

Everyone's schedule is different, and it's important to tailor your eating times to what works best for you. Whether you prefer three large meals or smaller, more frequent meals, find a rhythm that suits your daily routine. Maybe you have diabetes and have been told you need meals and snacks with specific carbohydrate ranges.

The wonderful thing about Seattle Sutton’s Healthy Eating meals is that you do not have to eat all meal components at once. If you prefer small frequent meals or would like to adjust the carbohydrates throughout the day, you can easily remove individuals items from your meals to enjoy as a snack.

Adjusting your mealtimes can help in managing hunger and energy levels effectively. If you feel overly hungry when entering a meal, it may increase the likelihood that you may overeat or have trouble sticking to the meal plan. In these cases, adjusting your mealtimes so they aren’t so far apart or adding your dairy serving between meals may help you feel better and help control your calories.

#8 Have Realistic Expectations

Setting realistic expectations is crucial for long-term success. Understand that sustainable health changes take time and patience. For healthy weight loss, it is recommended to aim for 1 – 2 pounds of weight loss per week on average. This means if your goal is to lose 24 pounds, you should plan for a minimum of 4 months.

Avoiding too drastic weight loss and too restrictive of calories is important to be able to maintain your progress but most importantly it is best for your health. Overly restricting or losing weight too fast leads to inadequate nutrition which could increase your muscle mass loss, decrease your immune system, weaken your bones, and increase your risk for gallstones. Not to mention this could make it difficult to stay on the diet which could result in returning to old habits and gaining back the lost weight and possibly more.

Celebrate your small victories along the way and stay committed to your overall health journey. Taking time to reward yourself for hard work and dedication with your diet is important as it can motivate you to keep going.

#9 Look at the Big Picture

It's easy to get caught up in day-to-day (or meal-to-meal) details, but don't forget to look at the big picture. Your overall health and well-being are the ultimate goals. The big picture of a healthy diet incorporates variety, balance, portion control, and moderation which our plan is designed around each of these.

Our plans are calculated with 3 meals a day plus the dairy servings to average the plans calories and nutrition. The meals are designed to balance each other out so looking at one meal will not be a good indicator of the plans total sodium, sugar, and so on. If you have questions about the plans nutrition, we encourage you to reach out to the dietitians to help you understand the balance and guidelines we follow.

It is also important to look beyond the numbers. Keep track of how you feel overall—your energy levels, mood, and general health indicators can tell you a lot about your progress. Focusing on non-scale successes is a great way to focus on the big picture rather than just the number on the scale. Some examples include clothes that are more comfortable, sleeping better, tying shoes with ease, walking up a flight of stairs, decreased food cravings, and more self-confidence.

#10 Track Your Progress and Adjust as Needed

Keeping a journal of your meals or using a tracking app with your exercise and how you feel can provide valuable insights. Tracking your progress helps you identify what's working and what might need adjustment. Tracking has been shown to increase your awareness, keep you accountable, identify trouble spots, and pinpoint your nutritional needs.

Weight changes and differences in activity levels while you are on the Seattle Sutton’s Healthy Eating plan may lead to changes in your calorie needs which may mean you need to change the meal plan that you are on to keep up your energy levels, continue your healthy weight loss journey, and so on.

Regularly reviewing your journal can also help you stay motivated and make necessary tweaks to your meal plan or lifestyle.

In conclusion, embracing Seattle Sutton’s Healthy Eating meal plan can be a transformative step toward achieving your health goals and these tips may help enhance your meals, maintain motivation, and foster a balanced lifestyle. Remember that consistency and mindfulness are key; small sustainable changes can lead to remarkable results over time.

Whether you’re aiming for weight loss, improved energy, or simply a healthier diet, these strategies will help you make the most of your meal plan. So, get ready to enjoy delicious meals while nourishing your body – your journey to healthier eating starts today!