Download Body Weight Loss Diet Program

Healthy Eating Program
For
Weight Management
Program Prescription
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The meal plan is well-balanced, nutritious and satisfactory. It is conducive to heart
health, as the meal plan is low in salt, saturated fat, transfat and cholesterol; and rich
in monounsaturated fat, omega 3, antioxidants and fiber.
Helps to control blood pressure, as it is low in sodium, rich in potassium, low in
saturated fat and aids in weight loss.
Helps to reduce the risks of developing diabetes, as it is low in refined
carbohydrates and aids in weight loss.
Supports the bones health, as it is rich in calcium and vitamin D.
Helps support the immune system.
Helps regulate the bowel motion, as it is rich in fiber and fluids.
Rich in the nutrients needed for the skin and hair health.
Nutritional Prescription of the Slim Bite
Calories = 1200/day.
The calories are distributed over three meals and three snacks.
Meal Distribution
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Nonfat milk/butter milk or nonfat yogurt = 3 cups/day
Fruits/unsweetened fruit juice = 3 servings/day
Vegetable (non-starchy) = 6 servings/day
Starch choices = 3 servings/day
Very lean protein choices = 8 servings/day
Healthy oil = 2 teaspoons/day
Breakfast
o 1 cup of nonfat milk. (85 Calories)
o 1 choice of bread (one slice of whole wheat bread or ½ cup unsweetened
cold/hot cereal). (80 Calories)
o 2 choices of lean protein, 60 grams, such as low-fat cheese, eggs (not
fried) or low-fat labneh. (70 Calories)
o 1 choice of fruit or ½ cup of unsweetened fruit juice. (60 Calories)
Mid-morning Snack
o 1 choice of fruit or ½ cup of unsweetened fruit juice. (60 Calories)
Lunch
o 1 cup fat-free soup (vegetable or broth) (almost 0 Calories)
o 1 choice of bread (one slice of whole wheat bread, or 1/3 cup cooked rice
or pasta, or one medium potato (100 grams, baked or boiled). (80
Calories)
o 2 choices of non-starchy vegetables (one bowel of salad or steamed
vegetables), without adding fat. (50 Calories)
o 3 choices of lean protein, 90 grams of skinless poultry, baked/grilled fish
or lean beef/lamb). (105 Calories)
o 1 teaspoon of healthy oil. (45 Calories)
Mid-afternoon Snack
o 1 choice of vegetable, as salad, without oil or dressing added. Vinegar or
lemon or zero caloric dressing is optional). (25 Calories)
o 1 choice of nonfat milk yogurt or laban or (1 cup). (85 Calories)
Dinner
o 1 cup fat-free soup (vegetable or broth) (Almost 0 Calories)
o 1 choice of bread (one slice of whole wheat bread, or 1/3 cup cooked rice
or pasta, or one medium potato,100 grams, baked or boiled or roasted.
(80 Calories)
o 2 choices of non-starchy vegetables (one bowel of salad or steamed
vegetable), without adding fat. (50 Calories)
o 3 choices of lean protein 90 grams of skinless poultry, baked/grilled fish,
or lean beef/lamb. (105 Calories)
o 1 teaspoon of healthy oil (45 Calories)
Evening Snack
o 1 choice of fruit or ½ cup unsweetened fruit juice. (60
Calories)
o 1 choice of nonfat milk or yogurt or butter milk (1 cup). (85
Calories)
o 1 choice of non-starchy vegetables, such as salad. (25
Calories)
Importance of Fiber
 Fiber decreases the stomach emptying of its content into the intestine, reduces
hunger and prolongs satiety. Foods rich in fiber naturally contain less fat and less
calories.
 Fiber also helps to improve blood sugar, blood pressure and cholesterol levels and
reduces the risk of colon cancer.
Tips to increase fiber
Instead of this
White rice and refined grains
and cereals.
All-purpose flour.
Pastas, crackers, cookies and
cereals.
White bread.
Meat.
Peeled fruit and vegetables.
Try this
Whole grain, brown rice and whole cereals.
Whole wheat flour.
Whole grain pastas, crackers, cookies and cereals.
Whole wheat bread.
Use more dried beans and peas. Add legumes and
lentils to many different dishes: try adding lentils to
your rice or pasta dishes or soups.
Edible fruits and vegetables with skin. Add vegetables
to recipes and include the peel when appropriate.
Tips to reduce Sodium
Instead of this
Salt.
Try this
Omit salt or reduce salt by ½ in most recipes (except in
products with yeast). Cook foods without adding salt.
Don’t put the salt shaker on the table.
Use salt-free seasonings and spice mixes. Use herbs,
spices, lemon juice or vinegar to flavor food instead of
Seasoning salt or spice mixed
salt. Seasonings high in sodium include catsup, chili
with salt.
sauce, bouillon cubes, barbecue sauce, soy sauce and
meat tenderizers. Limit pickles and salty olives.
Healthy Shopping Tips for Slim Bite
Grocery shopping is the first and perfect place to make health care decisions that start with
shopping for healthy foods and limiting the purchase of unhealthy foods.
 Select unsweetened whole grains and cereals, such as oats, barley, wheat and whole
wheat bread.
 Dry legumes such as legumes, beans, peas, etc.
 Nonfat or low-fat milk, yogurt, cheese or labnah.
 Fresh fruits and unsweetened fruit juices, select fruits with colors such as berries,
plums, apricots, bananas, apples, pears and oranges.
 Select vegetables bright in color such as tomatoes, carrots, green peppers, lettuce,
cucumbers, broccoli, cauliflower, pumpkins, spinach, red peppers, and potatoes.
 For snacks; select whole wheat grains, plain popcorn, fresh fruits, and slices of
cucumber, carrots, tomatoes, lettuce, and low-fat fruit yoghurt.
 Dried fruits, e.g., dried apricots, figs and dates.
 Brown rice and whole wheat pasta.
 Skinless chicken or turkey, fish and lean meat.
 Tins of salmon, sardines and tuna.
 Small pots of hummus, nuts, such as almond and walnuts.
 Healthy oils such as olive oil, corn oil, canola oil or sunflower oil.
 Water, green tea, decaffeinated tea or coffee and diet drinks (optional).
Shop Less For…
Sweetened juices, soft drinks, candies, chocolate bars, chips, sweetened pastries, cakes,
vimto, Tang, power drinks, flavored and sweetened milk or yogurt, coffee whitener, Gishda,
fatty meats, canned meats, commercial soups, pickles, whole milk and its products,
commercial puddings, butter, ghee, organ meats, nuggets, fatty sauces and dressings.
Healthy Cooking Tips for Slim Bite
The following cooking tips are suggested to make your dishes healthy and rich in nutrients,
such as vitamins, minerals, antioxidants and fiber. These tips will also help you promote
your health and wellbeing, and reduce your risks for obesity, cancer, diabetes, stroke, heart
diseases and osteoporosis. In addition, these tips will help you achieve your health
objectives and support your mental health, bone health, immunity and reaching and
maintaining your body weight goal and avoid obesity.
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Bake or steam or grill foods than frying. This will reduce your calories and fat intake.
Bake your pies, such as Samboosa or vegetables rolls and fill them with vegetables
or lentils or low-fat cheese rather than frying and filling with fatty meat or sausages.
Use lean meat and skinless poultry. Trim the fat from the meat before them and
after cooking.
Use tuna packed in water than fatty meat or canned meat or luncheon meat or tuna
packed in oil or sausages or nuggets.
Use low-fat or nonfat milk and its products than full cream milk and its products.
Prepare vegetable soup or whole grain soup, such as lentils or barely or oats rather
than creamy soups.
Steam the rice dishes and mix them with vegetables or lentils rather than fatty rice
dishes, such as greasy kabsa rice.
Steam the pasta dishes and mix them with vegetables or tomatoes rather than with
white sauce (béchamel).
Prepare the pudding with low-fat or nonfat milk and mix them with fruits rather
than making them with full cream milk and a lot of sugar or syrup.
Make the sweets with whole wheat flour and mix them with fresh or dry fruits or
little nuts and cinnamon. Rather than fried sweets made with white flour and a lot of
sugar, or honey. Bake the sweets than frying. Use unsweetened juices, in limited
portions, than sodas and sweetened drinks.
Use whole grains and unsweetened cereals in the recipes than white flour or
sweetened cereals.
Use moderate amounts of healthy oils’, such as corn, sunflower, olive, canola rather
butter, ghee, palm oil or coconut oil.
Use spices, garlic, vinegar or onion to flavor foods than adding a lot of salt.
Smart Substitutions
The nutritional guidelines emphasize the need to reduce the amount of fat, sodium (salt)
and added sugar we consume and increase our consumption of fiber, antioxidants and
other necessary nutrients. When using a recipe you may need to make some changes by
substituting ingredients or changing the cooking technique to make healthier.
The below tips provide you with ways to decrease the amount of fat and calories in your
Ramadan recipes. Ways to increase the fiber in your recipes is provided to help you make
more nutritious food.
Instead of this
Try this
Shortening, butter, margarine, or solid Use healthy liquid oil in the recipe but in
fat.
moderation.
Shortening, butter, or oil in baking
Use applesauce for half of the oil
Low-fat or nonfat or their products and their
Whole milk and its products
products
Butter, shortening, margarine, or oil to Butter, shortening, margarine, or oil to prevent
prevent sticking. Fat to sauté or stir-fry. sticking. Fat to sauté or stir-fry.
Full-fat cheese.
Use low-fat or nonfat cheese.
Use nonfat or low-fat sour cream or fat-free
Full-fat sour cream.
plain yogurt
Cream.
Use evaporated skim milk.
Whipping cream.
Use nonfat whipped topping.
Use egg whites (usually 2 egg whites for every
Eggs.
egg).
Use cooking methods such as bake, boil, broil,
Frying in fat.
grill, poach, roast, stir-fry, or microwave.
Use low-fat/nonfat mayonnaise or salad
Regular mayonnaise or salad dressing.
dressing.
Canned sardines or tuna in oil.
Use water-packed canned sardines or tuna.
Leaner cuts of meat or ground meat, and
Fatty cuts of meat or poultry with skin.
skinless poultry.
Other Healthy Tips
 Moderate your caffeine intake (3 cups of coffee or tea per day). Do not make your
tea or coffee strong.
 Use less sugar, candies and sweets. Replace your sweets by fresh fruits.
 Do not skip meals, as skipping meals are bad options for heath and do not contribute
to weight loss. Three well-balanced meals are needed in addition to 2-3 snacks.
 Exercise moderately and regularly. Exercise burns calories, enhances the
body’s ability to burn fat for fuel, helps to control blood sugar and blood
pressure, helps to lower cholesterol level, improves the body’s immunity
and reduces the risk of heart attack and stroke. Daily brisk walking for
45-60 minutes is recommended. Keep a record for your exercise (type,
frequency, duration) and a record for your food intake. Show them to
your counselor.
 Drink around 8 cups of water/day, preferred to be between the meals.
 Do not smoke and avoid passive smoking. Make your home, car and work place
smoke free.
Long-term Weight Management:
 If you have been able to lose weight, good for you, you have taken the
extra strain off your heart and lowered your risk of heart problems.
Keeping the extra weight off is often a greater challenge. But you can do
it.
 Long-term weight control requires lifestyle changes, especially new eating behavior
and exercise. Simply it means eat a little less and exercise a little more for the rest of
your life.
 Maintain regular physical activity to improve your metabolic rate. It increases the
your body’s muscle content and helps to control your appetite. Exercise increases
your feeling of well-being and promotes your health.
 Obtain support from family and friends: positive support has an impact on
successful weight maintenance.
 Family members, friends and colleagues, adopting the same eating behavior and
exercising together can provide the support needed for long-term success.
 Motivation: maintaining good health and well-being motivate you to continue
maintaining their healthy body weight.
 Avoidance of negative feelings, such as stress. Following the guidelines to control
the stress helps to avoid over-eating. Some people may eat a lot once they have
more stress in their life or may quit their physical activities.
 Do not test yourself: after achieving weight loss, it is not recommended to try eating
high calorie foods to see if you will gain weight or not.
Set Reasonable Goals
 Rigid dieting, weight cycling and excessive precautions can also be harmful.
 Focusing on health risks associated with obesity, such as elevated blood pressure,
blood sugar, cholesterol, joint and back pain and many other serious health
problems are more helpful than emphasizing on weight loss itself or on what the
scale says.
Additional Nutritional Tips
The objective of these tips is to provide the participants of the
“(slim-bite) program aiming to:
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Improve their health and safety status by consuming
well balanced and nutritious meals.
Support them to avoid obesity and maintain their
healthy body weight within the recommended range.
Support them to reduce their risks for lifestyle and diet-related diseases, including
diabetes, cancer, osteoporosis, hypertension, heart problems and stroke.
Improve their immunity status.
Support their mental health.
Improve their food selection from commissaries and restaurants.
Attract them as advocates and ambassadors for nutrition and wellness messages
that can be shared with their families, colleagues and the community at large.
Importance of Breakfast
Start your day with a healthy breakfast, as it is the most
important meal of the day. Skipping breakfast or taking it
late reduces concentration and productivity. Fresh fruits,
whole grains or fortified cereals and nonfat milk are good
options for a healthy breakfast meal. Avoid a heavy
breakfast that contains fried dishes, creamy foods and rich
sweetened pastries.
Importance of Short Breaks
Take short breaks to relieve your work stress. Walk for a
few minutes or stretch your muscles. Avoid sweetened
snacks to relieve your stress. Learn to recognize and
manage stress with techniques like breathing, meditation
and relaxation or exercise rather than by eating.
Importance of Consuming Regular Meals
Do not skip your lunch. Eating a healthy lunch will help you
avoid a dip in your energy level, but avoid eating a big and
greasy lunch as it will make you feel tired. Consume your
meals regularly and divide them into three meals and two
to three snacks. This will help you control your appetite.
Have a healthy snack in the afternoon to boost your energy.
In addition, walk for a few minutes or stretch your body.
Importance of Consuming Fruits and Vegetables
Enrich your meals with antioxidant rich foods that are
necessary for your brain function, memory and mental
health. Select the ones with bright colors, such as oranges,
bananas, strawberries, red grapes, green apples, carrots,
green peppers, broccoli, spinach or tomatoes. Fruits and
vegetables provide you with fiber, vitamin, minerals and
antioxidants.
Importance of Water
Hydrate your body by drinking adequate fluids, such as
water (8-10 cups of water per day). Adequate water intake
helps avoid constipation. Water has zero calories.
Importance of Exercise
Keep fit and exercise regularly and moderately, including
brisk walking for 30-60 minutes every day. Regular
exercise can promote your health and well-being; make you
feel and look better; reduce your stress and tension;
increase your bone and muscles mass; help control your
appetite, blood sugar, blood pressure and lipid levels; and
support weight maintenance.
Importance of Avoiding Tobacco and Alcoholic Drinks
Avoid smoking (active and passive) and alcoholic drinks, as
these affect your health, increase your risks of many serious
health problems, reduce your work efficiency, and lower
the oxygen and glucose flow to your brain and muscles. It is
advisable to make homes, cars, workplaces and public
places smoke free.
Importance of Consuming Well-Balanced Meals
Consume well-balanced and healthy meals that are rich in
fiber and antioxidants. These meals should be low in
saturated fats, transfat, and moderate in cholesterol but
rich in antioxidants that are found in healthy oils, fruits and
vegetables, in particular, the ones with bright colors. Also
include the following in your meals: nuts (almonds and
walnuts that are preferred to be unsalted), fish (salmon,
tuna, etc.), milk products (low or nonfat), lean meat and
skinless poultry. Meals should also contain whole cereals
and grains for their fiber content.
Importance of Maintaining Bone Health
Support your bone health by consuming food products that
are rich in Calcium and Vitamin D, such as low-fat or nonfat
milk products, fortified unsweetened breakfast cereals,
salmon and tuna, exposing yourself to sun light for 15
minutes a day, and by performing regular exercise. Alcohol,
tobacco, excessive salt intake and an inactive lifestyle can
lead to weak bones and increase your risk for falls and bone
fractures.