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Tips:
Search through weekly circulars prior to shopping for BEST deals

Shop the perimeter of the grocery storeATTENTION: avoid aisles as much as possible due to highly processed junk foods

Choose foods based on all 6-food group categories. Choose real foods that are 100% fruit, whole grains

Avoid foods with at least more than 5 ingredients, artificial ingredients, or hard to pronounce

Watch portion sizes & serving sizes

Frozen foods: (i.e.) frozen bags fruits/vegetables, 100% marinades & beverage, plain cheese pizza which one can add fresh vegetables, whole grains
waffles, portion bagels (fresh/frozen)

Canned/dried foods: vegetables, fruits, and beans. Choose no salt added, tuna packed in water, low-fat soups, nut butters, olive or canola oils, and
vinegars (i.e.) use in soups, salads, pasta or rice dishes

Grains: 6-11servings/day
Choose from whole grains (i.e.) oatmeal, brown rice, wheat breads/pasta, cereals, grain mixes, quinoa, bulgar, barley
Aim for at least 4g fiber/serving & less sugar (i.e. 1-teaspoon=4-gm sugar)

Fruits/Vegetables: 3-5servings/day
Try 1-new vegetable/fruit per week; choosing a rainbow of produce to reflect different vit/min., & phytonutrients
(i.e.) Support local farmer markets, as a snack use pre-package single-servings packets- (i.e.) apples, carrots, and raisins

Meats/poultry/Seafood/beans/nuts: 2-3servings/day
Choose lean cut (round, top sirloin, tenderloin) & skinless poultry
Weekly recommendation of fish 2 servings/w (i.e.) salmon, tuna, trout, haddock, bass, tilapia, cod, mackerel, scallops, calms, oysters, mussels.

Dairy: 2-3servings/day
Low-fat, non-fat options (i.e.) drinkable or cups of yogurt or kefir, proportioned cheeses, leafy green vegetables

Oils: sparingly avocado, olive, nut, flaxseed, & coconut oils. (i.e.) dressings, single-servings packets- (i.e.) unsalted dry/raw roasted nuts (almonds,
walnuts, pecans, hazelnuts, pistachios), ground flaxseeds, &/or sunflower seeds




Understanding of how to Read Food Labels

When looking at a food label, look for the following:

1. Serving size & Servings per item
Look at serving size & amount servings consuming. Control portions to 1-serving

Be advise, majority of food/beverage labels are based on a 2,000kcal diet; plan accordingly

2. Nutrient Content values
Carbohydrates: 45-65%

Fiber-20-25 grams/day;
High- 5-gm+
Good- 3-4 gm

Fats: 25-35%; 5678gms total fats/day

16gms or less saturated fat
< 2gms trans fat
< 300 mg cholesterol

Proteins: 10-30%
Dependant on usually .8g/body weight without influence of activity level

3.Vitamins & Minerals
Vitamin A- 700mcg females & 900mcg males/day; products close towards100%

Vitamin C- 75mg females & 90mg males/day; products close towards100%

Calcium- 1,000-1300mg/day

Iron: 8-18mg/day

Sodium: 1,500-1,800mg/day;
<5mg- no content & 140-35mg- low content

4. Ingredients
Listed from most to least weight within the food/beverage
Limit refined sugars (i.e.) High Fructose Corn Syrups, sugar alcohols, Cane juice, alternative sweeteners; & processed products


Remember labels are not only to limit nutrients but also to increase nutrients needed for maximal
growth/recovery of each body type


















Food Preparation Tips:
Plan meals ahead of time
Try cooking methods that cut calories:
- Cook without adding fat (bake, broil, roast, boil).
Use nonstick cooking sprays instead of butter or oil. (i.e.) wine, broth,
or fruit juice
Use low-calorie foods instead of high-calorie (when possible)
Cook only what you need for one meal--dont make leftovers or freeze left-overs
- If you do make extra portions, store in containers that you cant see through
Cook when you are not hungry (i.e.) cook & refrigerate tomorrows dinner
after you have finished eating tonight
Make fruits, vegetables, and other low-calorie foods part of each meal.
Drink a glass of water before you eat, & drink more during meals.
Use smaller plates, bowls, glasses, and serving spoons
Divide your plate into four equal parts. Use one part for meat, one for starch (such as
pasta, rice, potatoes, or bread), and two for non-starchy vegetables.
Do not put serving dishes on the table; will only make cause risks of second portions
Put salad dressing on the side instead of mixing it with, or pouring onto your salad. Then dip your fork into the dressing before you
spear a bite of salad
Change usual place at the table
- make mealtime special by using pretty dishes, napkins, and glasses.
Eat slowly (i.e.) take a few one-minute breaks from eating during meals, put utensils down between bites, & cut food one bite at
a time
Enjoy fruit for dessert instead of cake, pie, or other sweets
Leave a little food on your plate---Remember: You control the food; it doesnt control you






Cooking Methods
Saut foods in a small amount of wine, broth or juice instead of using fat or oil.
Bake, broil, grill, roast, or stew instead of frying in fat
Place meat on a rack while cooking so grease will drain off
Remove fat from cooked ground meat by draining on a rack or using a paper towel to soak up grease
For stews or soups, refrigerate the broth and skim hardened fat off the top before reheating and serving
Use a nonstick cooking spray instead of butter, margarine, oil, or shortening
Use a nonstick skilletless or no oil is required to prevent sticking

Snacking Tips:
Snacking can be part of your plan for healthy weight loss. You can eat six times per day as long as you plan what to eat and dont
eat too many calories.
Plan ahead!- Be sure to have healthy snacks on hand. If the right food is not there, you
may be more likely to eat whatever is available, such as candy, cookies, chips, leftovers, or other quick choices.
Keep low-calorie snacks in a special part of the refrigerator. Good choices include:
o Reduced-fat string cheese, low-calorie yogurt, and nonfat milk
o Washed, bite-size pieces of raw vegetables, such as carrots, celery, pepper strips,
o cucumbers, broccoli, and cauliflower. Serve with low-calorie dips
o Fresh fruit

Eating and Emotions
Dangers when mixed together, especially when feeling hungry, boredom, tired, stressed, and upsetDont get caught in
emotional eating!

Ideas to avoid emotional eating:
Call a friend for support
Use inspirational quotes to help you avoid the temptation to eat
Take a warm bath or shower
Listen to music or a relaxation CD
Try activities that keep you from eating, (i.e.) walking, exercising, reading, or anything that is stimulating mind & hands
Ways to Eyeball Portion Control

1c pasta= closed fist
1c cereal= flat fist
1 bagel= hockey puck
1 pancake= CD-ROM
1 dinner roll or muffin= light bulb
1 medium potato= computer mouse
1 slice whole grain bread= Iphone/Android
1/2 c rice, steamed vegetables= an ice cream scoop
1c salad greens= a baseball
1 piece of fruit= tennis ball
1/2c raisins= a large egg
1oz cheese= 4 dice
1/2 c ice cream= baseball
1c serving of milk, yogurt= size of fist
3oz serving of meat= deck of cards
3oz grilled/baked fish= checkbook
2TBSP peanut butter= ping pong ball
1TSP margarine or oils= tip of thumb
1 small cookie or cracker= poker chip