Tips - NUTRITION TIPS

You've made great choices throughout your day. Keep it up with Special K* Vanilla Almond cereal, a low-fat evening snack that’s 110 calories per serving (29 g) . It’s a delicious way to stay on track.

As part of healthy eating, this food may assist in achieving and maintaining a healthy body weight because it is low in fat.

Jump on the stair climber the next time you’re at the gym. It’ll help you blast the biggest muscles in your body: booty, hips, thighs and calves. Just make sure you stand up straight and use the handlebars for balance only.

Working out with a friend is a great way to stick with a fitness routine. Meet each other for a run in the morning or take an aerobics class after work. Just make sure you partner up with a pal you can count on to push you and help you reach your goals.

1

Start right
Begin each day with a nutritious breakfast. Studies show that people who eat breakfast have a healthier body weight than those who skip.
2

Divide your plate
Designate half of your plate for veggies and salad (watch the dressing). A quarter should be lean protein, like fish, chicken or beef. And the last quarter is for a grain product like pasta, rice or bread.
3

Drink your H2O.
Feeling tired or hungry? You may just be thirsty. Water helps your body transport nutrients and eliminate toxins. Add a cucumber or lemon slice to jazz it up!
4

Ride the wave.
Feel yourself getting ready to overindulge? These urges come in waves. If you can allow 10 to 15 minutes to pass, chances are the urge will pass with it. Occupy the time by moving around, calling a friend, taking a shower, going on a walk, or doing something relaxing and positive for yourself…you are definitely worth it!
5

Go for fruit.
Fruit is packed with vitamins and antioxidants and it contains fibre, which is an important part of a healthy diet. Try some yummy berries: blueberries, raspberries, strawberries—they’re great on top of cereal or with a little low fat cottage cheese.
6

Watch portions.
When you get takeout, think of it as two meals and split it with a friend or put half of it away before you even start eating. When you’re playing chef at home? Avoid serving plates or bowls; pre-portion your feast on a smaller plate instead. It will be more satisfying both to your eyes and your stomach!
7

Don't skip meals.
Going too long without eating can make your blood sugar dip and it can make you cranky. These feelings may leave you at risk for stress-induced snacking.
8

Learn to eyeball those portion sizes
Use these tricks of the trade: 3 oz. of lean meat, chicken or fish = a standard deck of cards. Half a cup of veggies = a light bulb. Half a bagel = a hockey puck.
9

Choose the crunch.
Choose fruit over fruit juice. Fruit is more likely to have higher fibre content and help you feel fuller…so opt for the whole crunchy fruit when you can.
10

Feng Shui Your Fridge.
It sounds simple, but just taking fruits and vegetables out of the crisper, cutting them up so they are ready to go and putting them on a more visible shelf can aid in your effort to eat a healthy diet. You'll be more likely to reach for a healthy snack if it’s front and center!
11

Start Journaling.
Keep a food journal noting what you eat, how much, when and where. Journaling can help keep you accountable for what you eat and help you think twice before overindulging. It can also help identify unhealthy patterns that may be inhibiting your weight management.