This info helps you see how certain foods (even your sinful favorites) fit into
a healthy diet. If you are shopping the perimeter of the store, buying fresh
produce, fish, meat, poultry, and dairy, you're already getting most of what you
need in a sound nutrition plan. Foods in the center of supermarket aisles
generally contain the most preservatives and are devoid of important vitamins
and minerals unless you really know what you are looking for.
Lunch and post-lunch tips. Bring your lunch to work in one of these five forms:
- Brown bag containing a healthy sandwich or salad (it only takes a couple of
minutes to pack it)
- A nutrition bar, with an ideal combination of proteins, carbohydrates and
- A protein shake in a thermos, with an apple at the side.
- If you are a fan of pasta, watch what you put on it. Alfredo sauce and oils
can pack a lot of calories. Use soup broths or vegetable purees as a sauce base. Add chopped vegetables to make a pasta salad. Dice up broiled or grilled chicken
to get your protein in.
- Plan ahead for a mid-afternoon snack at work - Have apples, oranges, and raw
veggies like cauliflower, broccoli, or baby carrots, cans of tuna and chicken
for boosting your energy levels.
Eating out tips
When eating out at a restaurant, avoid entrees that are fried or in a cream
sauce. Stick with fresh fruit, and ask for steamed veggies, which are
nutritionally denser. Soups are generally low in calories, and hence a soup as a
starter is a good idea. Other starters and appetizers should be either boiled,
poached, barbecued, steamed or baked. For your protein, have baked poultry or
fish. Skip the dinner rolls and butter. Have a salad with light dressing on the
side. Ranch and cream dressings are usually higher in calories. Vinargrettes are
usually the best in terms of calorie content.
The importance of a support group If you plan on joining a diet group (or are
already in one), you'll get a boost when you attend weekly meetings. Whether you
like the idea or not, diet groups can offer tremendous support, motivation, and
education about eating a healthy diet. The social atmosphere fosters a sense of
accountability and responsibility, which is conducive to more weight loss. Most
successful dieters are involved in some kind of support group, whether it's
family, a diet group, or friends. Having a "cheering section" could make the
difference between quitting and persisting.
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