BY AYOUB OUBARKA
* Keep a Food Diary – Write down every food or beverage you eat or drink
* Increase Vegetables and Fruits
o Eat at least 3 Servings of Vegetables and 2 Servings of Fruit per day
o Wash and Chop your Fruits and Vegetables ahead of time
o Fill half your plate with vegetables
* Choose more Whole Grain products, look for 100% Whole Wheat
* Eat Small Meals throughout the Day Rather than Large Meals
* Keep “Junk Food” and “Trigger Foods” out of the house or at least out of sight
* Use Low Fat, Fat Free and Lean Dairy Products, Dressings and Lean Meats
* CHEW Your Calories rather than DRINKING them – Increase Water, Choose Sugar-Free Beverages:
o Limit Juices, Regular Sodas, Sweet Tea, Sports Drinks and any Beverage that has Sugar added to it.
* Plan Meals and Snacks Ahead
o Keep 100 calorie Snacks and Prepackaged Snacks Handy
o Prepackage your own Snacks
o Take your meals to work with you at least 3 days per week
o Cook ahead and freeze
* Decrease Serving Sizes
* Avoid Fried or Greasy Foods – Bake, Boil or Grill your Foods
* Choose Wisely When Eating Out – Compare Nutrition Facts / Share High Calorie Entrees and Desserts / Get
a to go Box
* Exercise 30 minutes to 1 hour at least 3 to 5 days per week (any exercise is better than none
* Keep a Food Diary – Write down every food or beverage you eat or drink
* Increase Vegetables and Fruits
o Eat at least 3 Servings of Vegetables and 2 Servings of Fruit per day
o Wash and Chop your Fruits and Vegetables ahead of time
o Fill half your plate with vegetables
* Choose more Whole Grain products, look for 100% Whole Wheat
* Eat Small Meals throughout the Day Rather than Large Meals
* Keep “Junk Food” and “Trigger Foods” out of the house or at least out of sight
* Use Low Fat, Fat Free and Lean Dairy Products, Dressings and Lean Meats
* CHEW Your Calories rather than DRINKING them – Increase Water, Choose Sugar-Free Beverages:
o Limit Juices, Regular Sodas, Sweet Tea, Sports Drinks and any Beverage that has Sugar added to it.
* Plan Meals and Snacks Ahead
o Keep 100 calorie Snacks and Prepackaged Snacks Handy
o Prepackage your own Snacks
o Take your meals to work with you at least 3 days per week
o Cook ahead and freeze
* Decrease Serving Sizes
* Avoid Fried or Greasy Foods – Bake, Boil or Grill your Foods
* Choose Wisely When Eating Out – Compare Nutrition Facts / Share High Calorie Entrees and Desserts / Get
a to go Box
* Exercise 30 minutes to 1 hour at least 3 to 5 days per week (any exercise is better than none
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