| Healthy eating requires precise planning, from grocery | | | | base. Add chopped vegetables to make a pasta |
| shopping to lunch options to eating out. The best | | | | salad. Dice up broiled or grilled chicken to get your |
| way to maintain healthy eating habits is to have a | | | | protein in. |
| good support system for your efforts. | | | | 5) Plan ahead for a mid-afternoon snack at work - |
| Plan your supermarket visits. You can easily bypass | | | | Have apples, oranges, and raw veggies like |
| foods that add valuable and needed nutrients to your | | | | cauliflower, broccoli, or baby carrots, cans of tuna |
| nutritional plan when you shop impulsively and | | | | and chicken for boosting your energy levels. |
| aimlessly. Schedule routine visits to the store, have a | | | | Eating out tips. |
| list, and never shop when you're hungry. Read the | | | | When eating out at a restaurant, avoid entrees that |
| labels. You'll find a nutrition label on most food | | | | are fried or in a cream sauce. Stick with fresh fruit, |
| packages that provides information on how much | | | | and ask for steamed veggies, which are nutritionally |
| protein, fat, carbohydrate, sodium, cholesterol, | | | | denser. Soups are generally low in calories, and hence |
| vitamins, minerals, etc.is contained in a single serving. | | | | a soup as a starter is a good idea. Other starters and |
| This info helps you see how certain foods (even | | | | appetizers should be either boiled, poached, |
| your sinful favorites) fit into a healthy diet. If you are | | | | barbecued, steamed or baked. For your protein, have |
| shopping the perimeter of the store, buying fresh | | | | baked poultry or fish. Skip the dinner rolls and butter. |
| produce, fish, meat, poultry, and dairy, you're already | | | | Have a salad with light dressing on the side. Ranch |
| getting most of what you need in a sound nutrition | | | | and cream dressings are usually higher in calories. |
| plan. Foods in the center of supermarket aisles | | | | Vinargrettes are usually the best in terms of calorie |
| generally contain the most preservatives and are | | | | content. |
| devoid of important vitamins and minerals unless you | | | | The importance of a support group If you plan on |
| really know what you are looking for. | | | | joining a diet group (or are already in one), you'll get |
| Lunch and post-lunch tips. Bring your lunch to work in | | | | a boost when you attend weekly meetings. Whether |
| one of these five forms: | | | | you like the idea or not, diet groups can offer |
| 1) Brown bag containing a healthy sandwich or salad | | | | tremendous support, motivation, and education about |
| (it only takes a couple of minutes to pack it) | | | | eating a healthy diet. The social atmosphere fosters a |
| 2) A nutrition bar, with an ideal combination of | | | | sense of accountability and responsibility, which is |
| proteins, carbohydrates and fats. | | | | conducive to more weight loss. Most successful |
| 3) A protein shake in a thermos, with an apple at the | | | | dieters are involved in some kind of support group, |
| side. | | | | whether it's family, a diet group, or friends. Having a |
| 4) If you are a fan of pasta, watch what you put on | | | | "cheering section" could make the difference |
| it. Alfredo sauce and oils can pack a lot of calories. | | | | between quitting and persisting. |
| Use soup broths or vegetable purees as a sauce | | | | |