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