How can you change your eating habits? The best way to start is with small steps!

We had the opportunity to talk with celebrity nutritionist Keri Gans, author of The Small Change Diet: 10 Steps to a Thinner, Healthier You. Gans – a renowned New York City based dietician – emphasizes the idea that diets just don’t work.

Instead, she recommends simple changes to the way you eat; more like lifestyle adjustments than the usual diet restrictions. For example, one of our favorite tips is to eat well-rounded meals for breakfast, lunch, dinner, and two snacks.  We were also pretty excited to learn we can burn some extra calories just by fidgeting all day! You can check out the full interview below.

ModernMom: Is breakfast truly the most important meal of the day?

Keri Gans: Absolutely! Breakfast builds the foundation that keeps you fueled all day long so DON’T skip that meal! You can’t run a car without gas, same as you can’t run your body without food; you won’t get very far. For example, try half of a toasted Thomas’ Bagel Thins bagel with some natural peanut butter.  It will give you the energy needed to start your day!

MM: What if I just don’t have time for breakfast in the morning?

KG: A great way to make sure you are able to still have the most important meal of the day is to prep the night before. Slice tomatoes and boil some eggs, and grab some whole grain goodness for a quick, protein packed meal on the go. Also, stop making it seem so complicated.  Just grab a Greek low-fat yogurt with a piece of fruit, or a bowl of high fiber cereal with low-fat milk.  These can be made and eaten in less than 10 minutes.  Or, simply set your alarm clock for minutes earlier, and do not hit the snooze button.

MM: How can we get our kids excited about healthy eating?

KG: First and foremost is getting excited yourself about breakfast and being a role model to your children.  Get your children involved in planning for their breakfast meal. Take them food shopping with you and have them help prepare the meal. You could also challenge them to come up with some new and creative ways to put a new spin on an old favorite, like swapping a bagel and cream cheese for a scrambled egg and tomato bagel sandwich.  Take advantage of the weekends and enjoy a leisurely breakfast with the family.  Alternate each weekend by letting a family member choose the meal to be served.

MM: How would you recommend going about trying to revamp ones’ diet?

KG: Try making small, gradual changes in your diet. Once the change becomes a new healthy habit, go for another one. Your success will become contagious.

MM: What is a small change that I can make to try and cut some calories?

KG: When making breakfast, swap extra virgin olive oil for butter with your eggs. It will add delicious flavor but will be so much better for your heart!

A few other tips include:

• Switch from whole dairy to lowfat or nonfat.

• Cut back the yolks in an omelet – keep one whole egg and the other two egg whites only.

• Skip the cheese in an omelet and add veggies instead.

• Pour yourself half a glass of juice and add seltzer to the rest.

MM: What is your best advice for staving off hunger in between meals without veering off the diet course?

KG:  If you’re hungry, eat! Snacking in between meals is recommended especially if it has been over four hours since your last meal. The longer you wait in between meals the more calories you may consume later on!