Cut The Pounds Without Sacrificing Food Quality Or Taste!  

Now You Can Eat What You Want

And Stop All Those Ridiculous Fad Diets That Don't Work Anyway Without Sacrificing Food Quality Or Taste!

Eating right is the first step toward long-term successful weight loss and we've got the solutions to eating right and losing the weight you can become the person you want to be.

Food Portion Sizing:  Here's The Deal:  Food portion sizes (especially those served at restaurants) are so out of control these days that it's a good idea to review what counts as one "serving" from several food groups.  Keep this page handy as you are preparing your meals at home. 

Starches:  

One serving of starchy food can be one slice of bread; 1/2 cup cooked grain sucha s bulgur, oats, rice, or pasta; 3/4 cup cold cereal; one medium potato; or 1/2 cup corn. Women trying to lose weight should shoot for four to six servings per day; men who want to lose weight should aim for six to nine. 

Vegetables:

One serving of vegetables is 1/2 cup cooked vegetables, 1 cup raw leafy vegetable (like lettuce), or 3/4 cup vegetable juice. One serving of fruit can be one medium fruit (like an apple or orange); half a banana; 1 cup melon or fresh berries; 3/4 cup fruit juice; or 1/4 cup dried fruit. Women should eat at least two fruit servings and three vegetable servings a day, while men should have at least three servings of fruit and four of vegetables. 

Proteins:

One serving of protein is 1 ounce meat, poultry, or fish; one egg; 1/2 cup beans, tofu, or tempeh; 1/3 cup nuts; or 2 tablespoons of nut butter. 

Dairy:

One serving of dairy can be 1 cup milk or yogurt; 1/2 cup cottage cheese; or 1 1/2 ounces cheese. For women, four to eight servings of protein and two to three servings of dairy are a good goal; men can increase protein to seven to 12 servings. Feel free to eat an additional one to two servings of low-fat dairy products each day if you choose. 

Fats and Oils:

One serving of fats and oils is 2 teaspoons of oil, butter, margarine, or mayonnaise; 2 tablespoons of regular salad dressing; or 4 tablespoons of reduced-fat dressing. Women should aim for four to six servings per day; men, eight to 10.

Tips For Eating Right At Restaurants:  There are many ways to get better value in food quality while dining out.  We recommend the following handy suggestions to eat healthy and continue to shed the pounds, even while dining out.

• Order your vegetables steamed - they are so much better for you and they taste better too, especially broccoli
• Split a meal with your guest and save some money along the way too.
• Request a "To-Go" box be delivered along with your meal.  Tuck half of your meal away for tomorrow's lunch.  You'll be glad you did.
• Drink cold water before ordering.  Cold water will temporarily stifle your hunger and you'll likely avoid ordering that high-fat appetizer.
• Request to have your salad dressing on the side and use as little as possible, or, oder your salad with a fat-free dressing.
• Order your salad with no cheese.
• Skip the butter and sour cream in your potato.  Instead request low-fat sour cream or salsa to change it up a bit.
• Order your fish or meat broiled instead of pan fried or deep fried.  And be sure to request "No oils or fats" be used in the cooking process.  It'll taste devine!
• There are many little things you can do to reduce fat and unnecessary calories while dining out.  Be sensible.  Be vocal.  Be in charge - it's your money and your body.
  

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Weight-loss and Healthy Eating Recipes

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