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Posts tagged ‘portion control’

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Nutrition Top 10

There seems to be lots of confusion out there as to what is good nutrition.  Carbs are bad.  Calories in, calories out.  Putting blood pressure medication and  a multivitamin, fish oil, and calcium supplements in the same “pill” category. Staying under 1000 calories a day to lose weight!  Ok lets debunk the mystery.  This is a simple way to see how you are doing with your nutrition choices.  (Adapted from First Place 4 Health)

1.  Set realistic and meaningful goals.  Being able to walk a mile without stopping and eating vegetables everyday are action oriented goals that guide you to make healthy choices.

2.  Plan ahead and prioritize.  In my opinion, this is the most important!

3.  Focus on quality and variety in food choices.

4.  Monitor your portions, and make adjustments when needed.  Did you know?  30 years ago a typical bagel was 3 inches round and only 140 calories.  Today the typical bagel
counts for an average of 300 calories.

5.  Eat breakfast.

6.  Spread your eating and calories out throughout the day.  Eat every 3-4 hours to manage your satiety and metabolism.

7.  Choose water based beverages.  Watch for sugar content, and drink plenty of fresh water.

8.  Balance your meals with macro nutrients from protein, fats, and carbohydrate sources.  They are all important.

9.  Read food labels.  They are chocked full of important information.  Over time, you will recognize and use the information you need to make healthy decisions.

10.  Practice mindfulness with your eating.  Take time to plan your meals, be thankful for the abundance of food, and keep track of your eating in a journal.  

I hope these tips are helpful for you!  Share your thoughts here on what has been most helpful for you or email me at kim@trimwithkim.com.