We know the importance of portion control and making sensible eating choices as part of meal planning and preparation.
There are a multitude of foods that can be prepared at home with minimal time and that provide healthy, nutritional value and satisfy the heartiest of appetites.
Using fresh ingredients, herbs, and spices, and including variety through the four basic food groups, will keep your meals interesting and you'll savor each and every bite! You'll actually look forward to preparing your meals and will anticipate meal time with excitement once you learn to take time to enjoy the textures, smell, and taste of food.
Use these ideas as a way to create a new approach to eating and begin your own collection of meal planning ideas.
Don't deprive yourself of the foods you love either - include them in your meal plans and make them part of your life.
Remember, this is not a diet! It's a sensible approach to weight management that you can live with for the rest of your life.
Slimming sensations are foods that provide you with low-fat, low sugar choices and that pack a punch with nutritional value with slimming results.
But remember not to totally deprive yourself of all the foods you enjoy - even though some may be higher in fat or sugar content.
Small portions of these are the way to go.
Just manage frequency of consumption and portions! Portion control is a valuable weapon against over-eating but always keep in mind that this is not a diet.
It is a way of managing the amount of food you choose to consume.
Making healthy choices about WHAT foods you eat by selecting foods that are high in fiber, vitamins, and minerals and low in sugar, sodium, and preservatives is always the best alternative.
With portion control you don't have to deprive yourself of any foods - just eat them occasionally and in sensible portions.
Combined with a diet of fruits, vegetables, lean meats, and other essential nutrients is your best defense.
The following chart provides low-fat, healthy alternatives for selection foods in all major food groups.
This is a suggested meal plan or way of ordering from the menu when dining out.
Combining these foods with some of the less healthy choices you make will help to balance your nutritional intake.
Appetizers Tomato juice, soup (avoid cream based), consomme.
Raw (not marinated) vegetables such as celery or radishes; skip the dip or go lightly Eggs Poached, boiled (skip fried) Salads Salads with low-calorie dressing, lemon juice, vinegar, or vinaigrette Breads Whole-grain rolls or crackers Potatoes and Substitutes Baked, boiled, or steamed potatoes Fats Olive oil, low-calorie salad dressing Vegetables Raw, stewed, steamed, boiled Meat, Poultry, Fish Roasted, baked, broiled, or grilled poultry, fish, or seafood (avoid fried foods) Desserts Fresh fruit with a sprinkling of nuts, or fruit juice Flavored coffee Beverages Water, Seltzer Water Coffee, tea The general rule of thumb for a balance of foods from the major food groups is a meal plan that includes foods from the basic food groups, including grains, proteins, vegetables/fruits, and dairy or dairy substitutes.
Proteins make up 25% of your meal, grains another 25%, and the remaining 50% should be from fruits and vegetables.
A meal plan that includes a portion control combination of low-fat, low-sugar foods as well as some less healthy alternatives can still work to help you control your weight when you manage the portions you eat.
There are a multitude of foods that can be prepared at home with minimal time and that provide healthy, nutritional value and satisfy the heartiest of appetites.
Using fresh ingredients, herbs, and spices, and including variety through the four basic food groups, will keep your meals interesting and you'll savor each and every bite! You'll actually look forward to preparing your meals and will anticipate meal time with excitement once you learn to take time to enjoy the textures, smell, and taste of food.
Use these ideas as a way to create a new approach to eating and begin your own collection of meal planning ideas.
Don't deprive yourself of the foods you love either - include them in your meal plans and make them part of your life.
Remember, this is not a diet! It's a sensible approach to weight management that you can live with for the rest of your life.
Slimming sensations are foods that provide you with low-fat, low sugar choices and that pack a punch with nutritional value with slimming results.
But remember not to totally deprive yourself of all the foods you enjoy - even though some may be higher in fat or sugar content.
Small portions of these are the way to go.
Just manage frequency of consumption and portions! Portion control is a valuable weapon against over-eating but always keep in mind that this is not a diet.
It is a way of managing the amount of food you choose to consume.
Making healthy choices about WHAT foods you eat by selecting foods that are high in fiber, vitamins, and minerals and low in sugar, sodium, and preservatives is always the best alternative.
With portion control you don't have to deprive yourself of any foods - just eat them occasionally and in sensible portions.
Combined with a diet of fruits, vegetables, lean meats, and other essential nutrients is your best defense.
The following chart provides low-fat, healthy alternatives for selection foods in all major food groups.
This is a suggested meal plan or way of ordering from the menu when dining out.
Combining these foods with some of the less healthy choices you make will help to balance your nutritional intake.
Appetizers Tomato juice, soup (avoid cream based), consomme.
Raw (not marinated) vegetables such as celery or radishes; skip the dip or go lightly Eggs Poached, boiled (skip fried) Salads Salads with low-calorie dressing, lemon juice, vinegar, or vinaigrette Breads Whole-grain rolls or crackers Potatoes and Substitutes Baked, boiled, or steamed potatoes Fats Olive oil, low-calorie salad dressing Vegetables Raw, stewed, steamed, boiled Meat, Poultry, Fish Roasted, baked, broiled, or grilled poultry, fish, or seafood (avoid fried foods) Desserts Fresh fruit with a sprinkling of nuts, or fruit juice Flavored coffee Beverages Water, Seltzer Water Coffee, tea The general rule of thumb for a balance of foods from the major food groups is a meal plan that includes foods from the basic food groups, including grains, proteins, vegetables/fruits, and dairy or dairy substitutes.
Proteins make up 25% of your meal, grains another 25%, and the remaining 50% should be from fruits and vegetables.
A meal plan that includes a portion control combination of low-fat, low-sugar foods as well as some less healthy alternatives can still work to help you control your weight when you manage the portions you eat.
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