Simple Nutrition Rules to Help with Weight Loss
Healthy weight loss is 1 to 2 pounds per week. Do this by cutting 500 calories per day.
Consume calories from carbohydrates, proteins, and fats to maintain a proper nutritional status.
Eat 5 servings of fruits and vegetables each day.
Eat 3 meals each day. Do not skip meals. Skipping meals can slow metabolism.
Eat at the same times each day.
Control portion size. The size of your fist is about a 1 cup serving size.
Do not fry foods. Frying adds calories.
Drink 1% or skim milk. This removes the added calories from fat, but maintains the important protein, calcium and vitamin D.
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.
Enjoy sugar-free foods, but limit to the portion size on the label.
Trim visible fat from foods to remove extra calories. This is an easy way to cut calories!
Limit alcohol to reduce empty calories.
Plan your meals weekly so that you can avoid dining out too much. Limit eating out to twice per week.
Drink 8-10 glasses of water each day. Avoid sweetened beverages that can add 500-1000 calories a day.
Exercise at least 30 minutes a day. Exercise can boost your metabolism and burn calories.
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:
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
Jam or jelly, light or no added sugar, 2 tsp
Rhubarb, sweetened with sugar substitute, ½ cup
Sugar substitutes (artificial sweeteners)
Syrup, sugar free, 2 TBSP
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