Helpful Hints
Simple changes in the way you eat and move can make major differences in how you feel, your energy and how you look. Try some of these simple suggestions and see results within days.
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- If you do not have time to prepare meals or if you have to eat on the run, eat a high protein bar with a fruit, milk or yogurt for breakfast or lunch.
- If you are eating out for dinner make sure to fill up on bread, rolls, potato, pasta, or rice. Take a small bite of protein entrée and carry the rest home to have for lunch the next day.
- Use no more than 1- 2 tablespoons of oil or butter in dinner meal preparation. Add flavor by substituting broth, herbs, spices, garlic, chili peppers, and cooking methods like roasting vegetables or pan 'frying' with non-caloric sprays.
- Condiments such as ketchup, mustard, horseradish, soy sauce, Tabasco sauce, or other hot sauces, fat free mayonnaise, fat free salad dressing, salsa, and pickles will add to the taste of your meals.
- Ask the deli man at the supermarket to slice and package chicken, turkey, lean ham, roast beef, or lean deli meats in 4 or 5 oz packages. Buy enough for a week or two, freeze what you are not going to use immediately.
- Restaurants generally serve 4-5 oz of protein for main course at lunch.
- When eating out for dinner, save the protein entrée and eat it for lunch the next day.
- Add protein such as chicken or beef to soups like chicken vegetable or beef vegetable to make a complete meal for lunch.
- If you are still hungry after dinner, have a small crunchy carbohydrate such as 3 rice cakes, a bag of pretzels, small box of raisins, small bag of oyster crackers, or 1 piece of bread.
- If you are bored, turn on your computer and look for low fat or fat free recipes. The magazine 'Cooking Light' has tasty vegetarian recipes that make good dinners.
- Finally, remember dieting is a long process. Eating a variety of interesting foods makes the dieting easier. Try to make the menus reflect seasonal changes and holiday celebrations.
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