Download guide weight reduction

Guidelines for Weight Reduction
Eat fewer Calories
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Principles of Weight Loss
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Food Choices
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Food = Calories
Limit non-nutritious foods:
• Sugar, honey, syrups, candy
• Pastries, donuts, pies, cakes, cookies
• Soft drinks, Kool-aid ®, sweetened juices, alcoholic beverages
Cut down on high fat foods:
Choose poultry, fish, or lean red meat
Choose low-fat cooking methods, such as baking, broiling, steaming, grilling, boiling
Use low-fat or non-fat dairy products
Use vinaigrette, herbs, lemon, or fat free salad dressings
Avoid fatty meats, such as bacon, sausage, franks, ribs, luncheon meats
Avoid high fat snacks, such as nuts, chips, chocolate
Avoid fried foods
Use less butter, margarine, oil, mayonnaise
Avoid high fat gravies, cream sauces, and cream soups
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Fruit and vegetables – raw, steamed, baked
Grains, breads, cereal, rice, pasta
Dairy products – low-fat or non-fat milk or yogurt, low-fat cottage cheese, low-fat cheese
Protein foods – chicken, turkey, fish, lean meat, legumes (beans)
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Eat a variety of foods daily:
Changing habits:
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Eat three balanced meals a day (to control hunger)
Watch portion sizes – eat small servings of a variety of foods
Choose low-calorie snacks
Eat only when you are hungry and stop when you are satisfied
Eat slowly
Find other activities to distract you from food – walking, a hobby, community involvement
Include regular exercise in your weekly routine
Find a support group if necessary for emotional support in your weight loss effort
SDNUT0110 Rev. 7/99