Tuesday, June 11, 2013

Eating Habits for Weight Loss




1)   Do Not Skip Meals/Snacks
·         It is important to include snacks. You should not go longer than 3-4 hours without eating (when you are awake) and you should never skip a meal.
·         Snacks should be balanced: Preferably a carbohydrate (with fiber) and protein and / or fat.
o   apple with peanut butter or cheese stick; PowerBar Pria or Luna Bar or Balance Bar; 1/2 cup fruit and ½ cup low fat cottage cheese

2)  Increase your Fiber (Aim for 25-40 g per day)
Increase your intake of fiber to 25-40 g per day
         Benefits of Fiber
        Decrease Cholesterol:
         Soluble Fiber
        Increase Satiety
        Keeps You Regular
         Soluble versus Insoluble Fiber
         Sources of Fiber:
        ½ cup vegetables = 2-4 g fiber
        ½ cup fruit = 2-4 g fiber
        ½ cup beans = 6-8 g fiber
        Whole grains
          whole wheat bread = 2-3 g per slice
         Whole grain cereal =  3-5 g per serving
         ½ cup whole wheat pasta = 6 g

3)  Do not drink your calories
·         8 oz Sweet Tea = 100 calories  
·         12 oz Regular Soda = 150 calories
·         8 oz Juice = 120 – 150 calories
·         Alcohol:
                                         i.    1 Regular Beer = 150 calories
                                        ii.    1 Lite Beer = 90-120 calories   
                                      iii.    5 oz Wine = 100 calories



4)  Decrease your intake of fried foods
·         if you must eat them try to eat one time a week or less

5)  Anytime you eat, you must “plate” your food & sit down to eat.
·         Avoid bags or buy individually portioned foods

6)  Change Your Plate
·         ½ of your plate is non starchy vegetables, ¼ of your plate is a lean protein and ¼ of your plate is a starch

7)  Eat 75% of food from home
·         Plan meals for the week (including Breakfast, Lunch, Dinner, and Snacks)

8)  Drink plenty of fluid.
·         Aim for 3 (16 oz) bottles of water per day.
·         Watch your intake of diet sodas and drinks sweetened with non nutritive sweeteners (aspartame, splenda, saccharin), including crystal light and some flavored waters.

9)  Listen to True Hunger:
·         Eat when you are hungry, do not allow hunger to lead to starving.

10) Listen to Satiety:
·         Stop eating when you start to feel full.
·         Think about how full you are, on a scale of 1-10 (1= not full at all, 10= so full your about to bust)

This information was provided by a YMCA dietician

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