October "Tips"

Weight Loss Tip:

Learning to control your portion sizes is vital to successful weight loss.  The bigger your portions the more calories you are consuming each day.  

»Weigh or measure your foods with measuring spoons, measuring cups and scales until you become familiar with what portion sizes should look like.  Don't rely on your eyes (or your stomach!).

»On the "Nutrition Facts" Panel of Food Labels, all nutritional information on the label pertains to the serving size indicated on the package.

»It is easy with successful weight loss to become overconfident and have portion sizes creep up - you may need to start measuring again.

»Drinking water during the day can help make portion control easier at meals.

»If you overdo it sometimes, buy pre-wrapped, single servings of food.  The savings in fat and in calories can be worth the extra cost.

»At meals, portion your food out in the kitchen and then bring your plate to the table.  Don't put the bowls of food at the table.

Nutrition Tip: 

Get Plenty of fiber in your diet everyday!! Fiber helps promote good health by helping to protect against heart disease and colon cancer.  Fiber also helps to control blood sugar, lower cholesterol levels and prevent constipation. Fiber can be beneficial in weight loss by adding bulk to meals and helping you feel fuller longer after meals.  This makes it less probable that you will nibble soon after meals.  Your goal should be 25 to 35 grams of dietary fiber per day.  Read food labels to look for foods that are good sources of fiber.  Look for at least 10 percent daily value.  This means the food is a good source of fiber per serving.  Eat at least 5 servings of fruits and vegetables per day and switch starches to whole-grain or whole-wheat versions.  When increasing fiber intake, be sure to also increase your water intake.