- Choose mustard over mayo as mustard is naturally less in calories and fat.
- Choose brown rice, whole wheat, rye or oat bread over white bread (brown foods don't have extra fats added to them to change their color)
- Choose white meat of turkey or chicken instead of dark meat, red meat or pork. Most of our fats come from animal fat, and white meat contains less fat.
- Choose baked or broiled instead of fried, battered and breaded.
- Choose water over juice and soda. Some juices have just as many calories and carbs as a small bag of potato chips. Try slowly weaning yourself off soda and drink water or herb tea instead. Don't drink your calories--those 100 calories of juice could be better utilized as 2 pieces of fruit or a cereal bar and you will have a more filling feeling in your stomach.
- Choose low-calorie sauces, and ask for sauce and dressing to be served on the side. Dip your fork into the sauce then dip your fork into the food., This will give you the flavor with every bite but without the extra, and unnecessary fat.
- Choose fat-free milk and cheese made with skim milk. Simple way to cut animal fat.
- Choose vegetables as side orders instead of fries and chips. Fresh or steamed vegetables are best. No cream sauces.
- Choose to pack fruit and nuts to hold you over to the nest meal, and keep bags in your desk and in your car. That way you will be less tempted to buy snacks from the vending machine or stop for fast food. Fruit snacks will help you get to the next meal, as they allow you to eat more, more often and without the extra fat intake. Fruits like bananas and oranges are convenient and have their own protective packaging.
2. The more color on your plate the better. It makes things interesting and exciting for your taste buds, and is healthier. The nutrients that create the different colors in our fruit and vegetables, represent different nutrients needed by your body.Feed your body as many varieties as possible, the fight against the common cold, cancers and other illnesses can be prevented by having variety in your diet. Try new fruits and vegetable combinations to keep things flavorful and more interesting.
3. Don't skip meals, especially breakfast. Skipping meals, or starving your body will cause it to go into starvation more, and it will start to hold on to fat rather than burn it. In fact, if you allow yourself to snack a little more, with healthy snacks,your metabolism will actually pick up the pace and start to burn more of what you're giving it. Add in some brisk walking...even if it is around the parking lot on your breaks for 15 minutes, or around the block before your meals. It adds up, and you will increase your endurance.
4. Don't eat more than two and a half to three hours before going to bed. Your body needs a chance to digest and burn the last fuel of the day. A lot of weigh success stories profess this good habit as a key element to their weight loss journey.
5. Keep it all in perspective. Realize that you're making a lifestyle change. NOT going on yet another diet. We all have different schedules and we must find what works for each of us. The types of foods you choose are just that--choices. Your goal should be to keep them smart choices, and make them healthy the majority of the time. When you are told by your doctor that you have to make a lifestyle change, you no longer get to make the choices. Learning to eat healthy will not happen overnight but it can happen, and YOU CAN DO IT. Just take one meal at a time.
It's Your body...Your Life...what are you going to do about it?! YOU matter!
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