Whether you are wanting to lose weight or maintain your weight, these tips will help you build a better relationship with food. Always consult with your doctor or registered dietitian before changing your diet. You got this!
Portion Control Tips
Use a smaller plate when eating
Practice having only one serving size of a food item
Order a kid’s meal if eating out or share a meal with someone
Drink a glass of water before and after your meal to feel full
Tracking
Tracking is a great way to learn about your eating habits and target areas for improvement
My fitness pal is a great app to download to help with tracking (There are plenty of other apps as well)
It has a free version, which you can scan barcodes, look up food items, and even input custom meals you make.
Whether you track for a week or a month, this will give you valuable insight into how many calories you are consuming on average.
Tracking is also a great way to keep you accountable with your nutrition goals
Healthy Plate
Half of your plate should be fruits and vegetables
¼ should be a protein
¼ can be a grain
You want to limit added sugars, saturated fats, and sodium
Try to eliminate any trans fats. These are extremely hard for your body to break down.
It is good to research the nutritional value of your food. Just type in the food and nutrition benefits. For example, google carrot’s nutrition benefits. I like to use healthline but there are a lot of good websites out there.
Calories Calculator
The first section will allow you to calculate the calories needed to lose weight. Just put in your age, gender, height, weight, and how active you are.
Comments