JUMP START FOR BETTER NUTRITION AND WEIGHT LOSS
In addition to setting a reasonable goal of gradual weight loss (1-2 pounds per month) and looking at changes in lifestyle, exercise and family habits (see also Weight Control topic), many of our patients want to know what will get them off to the quickest start. Here are some ideas:
1-- Schedule meals and snacks to specific times and avoid anything but water in between.
2-- Stop ALL soda (allow one diet drink per day maximum), stop ALL sport drinks and flavored water that contains sugar or calories. When drink is needed or desired, water should be fluid used at least half of the time—I suggest alternating water with flavored drinks as a minimum. Soda carries a high load of un-needed calories.
3-- NO FAST FOOD –fast food meals average 2 and a half times the calories you would eat if you or your child ate a meal at home (and the quality of the food is not the best nutrition). It is acceptable to compromise to once a month fast food outings but if you choose to eat a fast food meal, Make Good Choices.
4-- Cut Out White Food (exceptions are milk, chicken and fish)—white foods contain high carbs that give you a burst of carbs and sugar and soon is followed by a drop that causes food craving as well as feeling poorly.
AVOID sugar
Fructose syrup
White bread, crackers, chips
Pasta and noodles
Potatoes and fries
Rice
Sweets, cookies and desserts
INSTEAD:
Whole grain bread
Wheat pasta
Complex Rice (that takes longer to cook/steep)—not Minute Rice
5-- Exercise 45 minutes a day. Continuous activity leading to sweating, being out of breath or stretching your endurance slightly.
6-- For SNACKS, concentrate on nuts, yogurt, meats, dairy and cheese. High Protein and even fat—low carbs. If you use peanut butter, use the low sugar or organic variety. Many brands add sugar to make them more attractive to children.
7-- Fruits are good snacks also but remember that the sweeter the fruit, the more sugar it contains. You can eat sweet fruits but limit the amount of grapes, berries, pineapple and such.
8—When you buy and use foods read the labels. Watch for sugar and fructose syrup and avoid foods with these as significant ingredients.
9—It may be tough to change lifestyle—set a treat day—a specific day on which you or your child can have one treat or item which avoided during the week or saved for this treat day. If the ball team stops for Pizza, it is OK to participate but count this as this weeks treat day. In such situations, make good choices about portions and drinks.
10-- Try to eat just a little less at each meal than before you started your Smart diet. Eat 80% or 90% of what you would usually have eaten. Eat slowly! This small change will make a difference.
11-- Second Portions-- can be allowed if you are actually hungry—wait 10 to 15 minutes before eating second portions to let your body have a chance to tell you if you are really full. There is a delay in being able to sense fullness.
12-- Skip No Meals—it makes you likely to be more hungry later or to feel sluggish or ill.
13-- Watch salad dressings—some are loaded with calories. Salsa is a low calorie enjoyable dressing or use low calorie types—and moderate amounts.
14-- Drinking a glass of water before starting the meal may make you feel more filled or satisfied—salads do this too.
15-- Do not forget to make good choices with school lunches or even pack lunches if school lunch quality can not meet your goals.
KEEP IN MIND how good your body will feel with good food choices for fuel and how proud you will be over taking charge of your health. Your health will reflect the quality of the foods you choose to eat.