BUILD A HEALTHY MEAL: 7 TIPS 1) Make half your plate veggies and fruit: The more color the better! 2) Add Lean Protein: Choose lean cuts of chicken, pork, beef, turkey- opt for the 99% fat free as much as possible. The 94% lean meats are a good second choice. Also be sure to include seafood such as tuna and salmon at least twice per week! 3) Avoid Extra Fat: Be cautious with heavy gravies and sauces (especially cream based sauces) as these are often high in fat and calories. Opt for plain steamed veggies (no butter, no salt) with a hint of lemon. 4) Take Your Time: SAVOR YOUR FOOD. Be mindful when eating and watch the pace. It take anywhere from 20-45 minutes for the brain to recognize satiety (fullness). 5) Use a SMALLER plate: Helps with portion control and mindful eating. 6) Fill up on water: Try drinking a full glass of water before and after your meal. You might notice how full your are before your have time to finish too much food. 7) Try new foods: You must try something SEVEN TIMES before you can truly decide if your like it or not. Nicole MS, RD, LD
Posted on: Tue, 13 May 2014 18:35:27 +0000
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