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WEIGHT LOSS & WELLNESS CENTER
4577 WATKINS STREET PACE, FL 32571
850-910-4021

Simple Nutrition Rules to Help with Weight Loss
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Healthy weight loss is 1 to 2 pounds per week. Do this by cutting 500 calories per day.
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Consume calories from carbohydrates, proteins, and fats to maintain a proper nutritional status.
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Eat 5 servings of fruits and vegetables each day.
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Eat 3 meals each day. Do not skip meals. Skipping meals can slow metabolism.
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Eat at the same times each day.
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Control portion size. The size of your fist is about a 1 cup serving size.
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Do not fry foods. Frying adds calories.
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Drink 1% or skim milk. This removes the added calories from fat, but maintains the important protein, calcium and vitamin D.
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Remove the skin from chicken or turkey. You may cook with the skin on to maintain
moisture/flavor, but remove the skin before eating to decrease the fat and calories.
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Enjoy sugar-free foods, but limit to the portion size on the label.
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Trim visible fat from foods to remove extra calories. This is an easy way to cut calories!
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Limit alcohol to reduce empty calories.
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Plan your meals weekly so that you can avoid dining out too much. Limit eating out to twice per week.
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Drink 8-10 glasses of water each day. Avoid sweetened beverages that can add 500-1000 calories a day.
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Exercise at least 30 minutes a day. Exercise can boost your metabolism and burn calories.
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Keep a food log. Writing down what you eat makes you accountable and more likely to make smart choices.
Try this website for customizable meal plans and checklists:
“Free Foods”
A food or drink is considered “free” when it contains less than 20 calories and 5g or less of carbohydrates per serving.
Cabbage, raw ½ cup
Candy, hard (regular or sugar free) 1 piece
Carrots, cauliflower, or green beans, cooked, ¼ cup
Cranberries, sweetened with a sugar substitute, ½ cup
Cucumber, sliced, ½ cup
Gelatin, sugar free, ½ cup
Gum
Jam or jelly, light or no added sugar, 2 tsp
Rhubarb, sweetened with sugar substitute, ½ cup
Salad greens
Sugar substitutes (artificial sweeteners)
Syrup, sugar free, 2 TBSP
Free Snacks
Baby carrots and celery sticks
¼ cup blueberries
½ oz sliced cheese, fat free
10 goldfish crackers
2 saltine crackers
1 frozen cream pop, sugar free
½ oz lean meat
1 cup light popcorn
2 vanilla wafers