Diet Tip: Cutting Up Your Food

It’s Wednesday, woo hoo!! It has been quite a busy week, which isn’t new news, but at least it has been a good week so far.  This weekend Neal and I are going to focus on us, spending some one on one time together and not making plans with others, which is needed some times.  You see, I’m a planner and I love to fill our schedules up with things to do.  Thankfully Neal balances me out and reminds me that we don’t always have to have something on the agenda. Sometimes just spending time relaxing at home and watching football is all that needs to be on the “schedule”.

For dinners this week, I have continued my quest to create lean and green meals.  Having salads for dinners has become part of our routine now but I have to keep it interesting.  Salads can get boring pretty quickly, so it’s important to change up the lettuce, veggies, protein, and dressing.

Monday night I tried out Trader Joe’s Salmon Burgers.  Instead of throwing them on a roll though I decided to use them as our protein in our salads.

Trader Joes Salmon Burgers

I took the frozen burgers and grilled them on the Griddler for about 10 minutes.

Trader Joes Salmon Burgers

I added the burgers to a salad made of spring mix, tomatoes, and 1 tbsp of blue cheese.  For a dressing I mix 1 part chipotle honey mustard with 1 part water.  This is a great way to stretch the flavor but not increase the calories.

Trader Joes Salmon Burgers

I also severed each salad with 1 slice of Ezekiel Bread sliced in half.

Trader Joes Salmon Burgers

Now let’s talk about slicing/cutting up foods for a second.  When I was eating this piece of toast I started thinking of how satisfying it was to have TWO pieces of toast… but it was actually only one piece cut into two.  I started to wonder, how might my portion control be helped if I started to cut up my foods before serving them?

If I were to have cut up my salmon burger before serving it, in my mind I could have had 4-6 pieces of salmon instead of 1 piece (though clearly a full burger).  In the same way, if you were to have a grilled chicken breast with a side or two how different might you respond to the meal mentally if you were to cut up that chicken breast into 15 pieces?

From my seat I’m more mentally fulfilled to look at a plate with 2 slices of bread on it verses 1 slice, so if just by cutting up my food I can trick my brain then why not do it?

Diet tips for the day:

1.  Water down your salad dressing.  It will spread out the flavor but not increase the calories.

2.  Cut up your food before you serve it.  Snack, meal, you name it.

Do you ever cut up for your food before serving it?  What do you think about my epiphany?


  1. says

    I love cutting up my food into smaller pieces. I have a lot of trouble with slowing down, and that helps me a lot. My favorite example is an apple. If I eat it in bites right from the core, it’s gone SO quick. If I cut it up into wedges, it lasts me soooo much longer. Great tip!

  2. says

    I think being more present at meal times is key. Whether you’re cutting up your food, incorporating fiber-rich foods that require more chewing, or even just planning your meals ahead of time, being more aware of what you are eating can help you keep portions in check and ensure that you are getting the nutrients your body needs. Love that you found something that works for you. :)

  3. says

    I often get made fun of for taking the time to cut up my food before I eat it, but I find it so much more satisfying that way. Especially restaurant salads. Often times, restaurant salads are served with tomato wedges, cucumber slices & sliced grilled chicken. If I take the time to dice everything up & mix it around, I get a little bit of everything in each bite and I can trick myself into thinking I’m eating more than I really am. I’m not a huge salad dressing fan in general but watering it down is a great idea!

  4. says

    I think that simple little “action” tips like this are the best. As I’ve said to you before- it’s not about knowing what to eat, vs. what not to eat- it’s all about habits. And this is a really good one! I cut up things teeny tiny to make a chopped salad, and it sounds silly, but it makes me eat a lot slower- rather than having a HUGE bite of gigantic pieces of lettuce!
    I also LOVE the tip you shared not too long ago about having a full glass of water before each meal. That is just SUCH a great tip and so easy!

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>