Ten Nutrition Swaps to Help you Lose Weight
Weight Management requires a permanent change in your lifestyle. Make changes so you’re eating just the number of calories you need to control your weight. Choose two of the following swaps to try this week.
1. Eat at least five servings of fruits and vegetables every day.
2. Eat on smaller plates so you’ll take smaller portions. Don’t go back for seconds.
3. Include a high- fiber food in each meal: whole grains, beans, fruits, or vegetables.
4. Replace the can of soda or glass of wine you’d normally drink with a glass of water.
5. Broil, bake, roast, or steam your food instead of frying it.
6. When eating out, split your meal with a friend or ask for half of it to be bagged before it reaches the table.
7. Keep a supply of healthy snacks on hand at your desk. Good choices include fresh fruit, nuts, and low-fat yogurt.
8. Eat a healthy breakfast to control hunger later in the day. Aim for it to include both fiber and protein.
9. Shop at the boundary of the grocery store to ensure you’re buying the healthiest, least- processed items.
10. Eat 5-7 smaller meals a day instead of 3 large ones.
Health & Nutrition Awareness Month
Eat Smart When You Eat Out!
Even your best intentions can fall by the wayside in certain situations that make your weight-loss efforts much more difficult. Here are some tips for choosing food that is in sync with your goals when you’re eating away from home.
Social events. Avoid fatty chips and dips, look for veggie trays, and watch out for high-calorie alcoholic drinks and mixers.
Fast food. Try low-fat salads, tortilla-wrapped sandwiches, or grilled chicken. Order water, unsweetened fruit juice or tea, or low-fat milk.
Restaurants. Try broiled or baked selections and avoid fried foods and heavy sauces. Request salad dressing on the side. Substitute steamed vegetables (be sure they are served without butter) for fries or baked potato. Order small size or appetizer portions. Share a full meal with a friend. Recognize the risk of all-you-can-eat buffets — they make it difficult to manage portion sizes. Look for the “healthy heart” section found on some menus.
Salad bar. Select raw veggies like romaine lettuce, spinach, carrots, tomatoes, broccoli, peppers, mushrooms and onions – the darker the colour, the better. Avoid potato, egg, tuna and pasta salads made with mayonnaise. Bypass toppings like cheese, turkey bacon bits and croutons. Opt for fat- free dressings, lemon juice, or vinegar and heart- healthy olive oil.