Foods to Avoid and Portion Guide for YOU!

What to Avoid

ü  Avoid all over-processed foods, particularly white flour and sugar

ü  Avoid chemically changed foods

ü  Avoid foods containing preservatives

ü  Avoid artificial sweeteners (splenda, etc …)

ü  Avoid artificial foods (such as processed cheese slices)

ü  Avoid (or do your best to limit) alcohol intake

ü  Avoid all calorie dense foods containing little or no nutritional value (like cookies, candy, etc)

ü  Avoid super sizing your foods

Portion Guide

There's a portion guide that is always with you, that's easy to use and isn't embarrassing to pull out at restaurants. It's your hand! Simply looking at your hand can help you determine the right amount to eat. For example:

• Your palm = about 3 ounces of cooked meat or fish

• Your fist = about 1 cup of cooked rice or pasta, cut vegetables or fruit

• Your thumb = about 1 tablespoon of peanut butter, or 1 ounce of cheese

• The tip of your thumb = about 1 teaspoon of oil or butter

• Three fingers = about 1 ounce of chocolate

• A handful = about 1 ounce of nuts

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How to Build a Healthy Meal

From the AllyFitness ebook - Thinner Winner!

Each meal should contain a lean protein source (chicken, eggs, lean beef, etc.), a whole grain and some leafy green vegetables or other “water dense” vegetables. One quarter of your plate should be protein, 1/4 starchy-type carbohydrate and the other half should be vegetables and fruit.  Below is a typical day of Clean Eating.

Breakfast: This meal should consist of a healthy protein (nuts, eggs, cottage cheese, etc), fresh produce (berries, citrus fruit, other fruit, tomatoes and spinach) and a whole grain such as a high fiber cereal, oatmeal, or whole grain bread.

Mid Morning Snack: a fruit or vegetable with a protein.  For example, an apple with organic nut butter, a pear with cottage cheese or yogurt, a piece of fruit with a small portion of nuts. 

Lunch: This meal should include a lean protein, along with a nice dose of “slow-release” carbs (fruits, non-starchy vegetables, beans and/or whole grains with a healthy fat. For example, a bowl of leafy greens like romaine lettuce or spinach with chicken on top.  Add vegetables like cucumbers, carrots, etc.  Another option would be a whole grain low carb wrap with hummus, turkey or beans, leafy greens and cucumbers or peppers to add crunch, then top with salsa.  Soup is also a good option.  Make sure it has protein and is not cream based.

Mid Afternoon Snack: this should be a lean protein with vegetables or fruit – like the mid morning snack.   This could include a few slow digesting carbs like triscuits, or pretzel with hummus. Limit the higher carb snacks to once or twice a week. 

Dinner: This should also be a lean protein source, lots of vegetables in a variety of colors, whole grains and healthy fats. Think of grilled or roasted lean meats, big leafy salad with lots of veggies and another vegetable like a baked sweet potato, roasted butternut squash or sautéed veggies.

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20 Ways to Enjoy more Fruits and Vegetables!

Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

20 Ways to Enjoy More Fruits and Vegetables

 Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.

2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.

3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.

4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.

5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.

6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.*

7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.

8. Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.

9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.

10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.

11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.

12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.

13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.

14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.

15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.

16. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.

17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.

18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.*

19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.

20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce. 

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Ideas for a Rotisserie Chicken or Turkey Breast

These meals can be prepared in less than 7 minutes!  Pick up a grocery store rotisserie chicken or turkey breast and proceed!


Slice the breast as desired.  Heat up two 3-oz packages of Uncle Ben's Ready Chicken Whole Grain Rice according to microwave instructions.  Heat a can of crowder or field peas and serve it over rice.

Wilt three - 9 oz bags or washed, fresh, baby spinach leaves (organic if you can).  Toss with1 tbsp extra virgin olive oil, 1/2 cup of feta cheese crumbles and the juice of one lemon.  Serve as side salad or for another meal topped with the left over chicken.

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Diet Tips that you can use to keep YOUR HEART strong and healthy!

Tips –Take a Fresh, New Start on your Situation

• Analyze your current situation; recognize obstacles (both real and in your thoughts).  Develop positive solutions and work toward modifying your lifestyle to make effective changes.  This can be as simple as packing healthy snacks each day to take with you to work or on long commutes.
• What represents inner strength to you?  Visualize this whenever you need help in tempting situations.  This will help you maintain your focus.
• Be aware of your self-talk and listen critically to what it is saying. Rephrase negative self-talk with a positive message. Instead of thinking “I cannot eat those fries”, think “I can enjoy a fresh side salad with my sandwich!”
• Set reasonable, realistic, and measurable short- and long-term weight-loss goals.  These should look like weekly action steps that you can do to achieve the long term success.
• Write your goals in a weight-loss diary to make them real. 
• Keep a food journal.  This is very effective in holding you accountable in your efforts.
• Pay attention to what you are eating now and why. Identify the sources of your personal “hidden” calories, such as eating your child’s leftovers.
• Reassess your progress every six weeks and make changes accordingly.
• Anticipate situations, such as office birthday parties or dinner at a neighbor’s house, which can present bumps on the road to successful weight control.  Create a plan on how you want to react in these situations so you’ll be prepared.  One client I have drinks a V8 and eats an apple before every party or dinner out.  It helps her to stay full, chose healthy options and limit the portions of the treats.
• Learn lessons from the tortoise!  Be persistent and practice new behaviors until they become habit. Slow and steady progress is what is needed to achieve long term success and maintenance of your goals.
• Take action to cure procrastination. Don’t let fear of failure keep you from starting toward your weight-loss goals. 
• BECOME a student of nutrition!  Learn how to read labels.  Products labeled “low-fat” can be high in calories. Always pay attention to ingredients.
• Include high-fiber foods, such as whole grains, fruits, and vegetables, in your diet. They take longer to digest, so they make you feel full longer. In addition, many fruits and vegetables contain water, which provides volume but not calories.
• Identify the nonessential, high-calorie foods you buy out of habit. Stop buying them! If they’re not in your pantry, you won’t eat them.
• REMEMBER – if it isn’t good for you, it isn’t good for your kids!
• Make extra amounts of your favorite low-calorie foods and freeze individual portions. It’s an easy way to control portion size and have handy options available for last-minute meals and snacks.
• Refer to my blog on “Dining out Tips” for guidelines when eating out.
• REMEMBER – you are going for lifestyle changes – make this the last diet you ever go on.

Reference:  American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss, Copyright © 2005 by the American Heart Association.

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Make Healthy Choices When Eating Out

It is the time of year when everyone is really busy.  That usually means eating on the go.  Eating on the go and eating out do not need to sabotage your resolve to eat healthy. Tips I have for eating right on the go - remember it is all about clean, whole foods.

Always have snacks on hand that you can take with you in your car or wherever you need to go.  Fresh fruit, nuts, low fat string cheese and yogurt are great options.

When eating out try the following:

• Ask for water, unsweetened tea, or other drinks without added sugars.

• Always ask for whole wheat brad for sandwiches.

• Start a restaurant meal with a salad packed with veggies to help ward of hunger.

• Ask for salad dressing to be served on the side and don't use it all - low fat - not fat free.

•Choose main dishes that include vegetables such as stir fries, kabobs, or pasta.

• Order steamed, grilled or broiled dishes.

• Choose a small or medium portion.

• Order from the menu instead of visiting the buffet.

• If main dishes are more than you want, order an appetizer or side dish instead of an entree.

Try these over the next several weeks or when you are on the run. Remember it is all about choices - make the right ones!

Yours in health!

Ally

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