This is a lengthy post so hang with me…. It has been asked that we review the guidelines of healthy eating that was presented to you at the beginning of your weight loss journey. It is recommended that you eat 60-80 grams of protein a day and limit your carbohydrate intake to less than 25 grams. I will list for you below good sources of protein from meat, vegetables and fruits. Fruits have very little protein; yes they are part of a balanced diet but you need watch their carbohydrate count. Foods that you need to avoid are breads, cakes, candy, crackers, fruit juices, potatoes, pasta, chips, rice and doughnuts. We suggest that you focus on high protein, low calorie, and low carb meals. Always eat your protein 1st, then vegetables and fruits. Healthy Proteins: Beans: refried, black, navy, white, kidney, pintos, lentils, etc. Fish: salmon, whitefish, Mahi Mahi, Grouper, Tuna, Cod Shellfish: crab, lobster, scallops, shrimp etc. Beef: ground beef, steak Pork: ham, Canadian bacon Turkey: ground turkey, turkey bacon Eggs: hard boiled Tofu, Soy Dairy: low fat and low carb cheese, greek yogurt and low carb yogurt Healthy Vegetables: Artichoke and artichoke hearts, asparagus, green beans, beets, carrots, cucumbers, mushrooms, pea pods, peppers, squash, tomatoes, turnips, zucchini Healthy Fruits: Apples, apricots, blackberries, blueberries, cherries, grapefruits, grapes, kiwi, mango, oranges, plums, raisins, strawberries Healthy Complex Carbs: Oatmeal- Quaker Weight Control Brand, Sweet Potatoes, and Hummus It is often helpful if you write down exactly what you are eating for each meal that way you can take a closer look at it and identify any issues. You may be consuming more carbohydrates than you realize or not getting as much protein as you think you are. Once you track it on paper you will be able to make the changes you need to get back on track. Any time you need to make an appointment with Kathy our nutritionist you are welcome to do so. One on one she can sit down with you and come up with a meal plan that works just for you. Just call the office at 615-284-2400. Don’t forget to drink your water and incorporate some kind of exercise into your routine. I have said it before and I will say it again I have struggled myself with these same issues that many of you are dealing with. One step is all it takes. I took the one step several weeks ago and started walking 3-4 days a week. I have found that I really enjoy it. It is my time to myself where I do not have to think about anything! One step, the first step is all it takes. You can do this!! Kristy Owings, Medical Assistant for Albert T. Spaw; MD
Posted on: Wed, 28 May 2014 17:40:08 +0000
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