2 10 strategies to help you avoid gaining weight
Post on 17-Dec-2015
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10 Strategies to Help You
Avoid Gaining Weight
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On the Run Strategies
• Eat lighter, more vegetarian meals at home to help make up for an increase in richer foods
• Go for items with more vegetables when ordering out
• Start your day with a healthy breakfast
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Take Some With You!
• Increase your intake of fruits and vegetables
• Take them with you for snacking on the run:• Apples• Carrots• Pears• Broccoli
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Compare Calories:
• Broccoli 24• Carrots 52• Apple 81• Pear 97• Banana 108
• Pretzel 214• Cookie 260• Muffin 340• French fries 350• Cinnamon bun 370
Mall/fast food snacks are significantly higher in calories than fruits and vegetables
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Maintain Physical Activity
• Maintain physical activity and exercise
• Shorter workouts are better than no workouts
• Be creative – park far away, walk the mall, take the stairs, etc…
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Party Sense
• Eat a healthy meal before parties
• Limit or omit alcohol
• Stay away from rich or calorie-dense food
• Focus on conversation
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Bring a Dish
• Bring a healthy dish to parties and get togethers
• Ideas include:• Tossed salad with fat-free dressing• Vegetarian chili• Fruit salad• Raw veggie platter• Veggie side dish
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Healthy Bean Dip with Baked Chips
Bring a Dish
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Raw Veggie Platter
Bring a Dish
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Fresh Fruit or Fruit Salad
Bring a Dish
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Bake Fewer Calories
Consider these suggestions:
• Form a cookie exchange so you get variety without baking it
• Give it away or take it to work
• Bake or make crafty inedible items
• Omit baking this year and exercise instead!
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Make Resolutions Now!
• Make your new year’s resolutions now and stick to them:• Eat better• Exercise more• Less or no alcohol• Fewer foods with sugar• More fruits and vegetables
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Buy the Right Stuff
• Don’t keep higher-calorie, tempting foods in your house
• Stock your kitchen with whole grains, fruits, vegetables, beans, fat free dairy, and lean protein
• Meals will be faster and healthier
• Avoid temptations to eat out
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Buy the Right Stuff
Whole grains contain more fiber and nutrientsthan their processed counterparts
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Buy the Right Stuff
Keep plenty of vegetables on hand for use insoups, salads, side dishes and snacks
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Buy the Right Stuff
Buy fruit for breakfast, snacks and desserts
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Buy the Right Stuff
Beans are an excellent high fiber, low-fat proteinsource for soups, chili, pasta and salads
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Walk
• Add a walk to your holiday festivities
• Can walk before or after a meal
• Great way to enjoy the lights and get moving
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Lighten Your Meals!
• Omit butter, margarine and oil in cooking – use broth instead
• Defat gravy
• Increase vegetable dishes
• Serve light turkey without skin
• Include fruit with dessert
• Use fat-free dairy products
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Lighten Your Meals!
Use skim milk and seasoningsfor mashed potatoes
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Lighten Your Meals!
Use fruit juice to bake sweet potatoesinstead of butter or brown sugar
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Lighten Your Meals!
Omit butter and margarine from stuffing recipes and mixes
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Lighten Your Meals!
Use brown rice in place of white rice;flavor with herbs and veggies
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Lighten Your Meals!
Include plenty of vegetables
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Lighten Your Meals!
Include fresh fruit for dessert
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Lighten Your Meals!
Serve white turkey without the skin
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Lighten Your Meals!
Defat your gravy
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Lighten Your Meals!
Use skim milk and reduce the sugar in your pumpkin pie
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