Nutrition

RECOMMNEDED FOOD AND NUTRITION GUIDELINES

The below Four Food Groups are enforced.

1. Bread and cereal foods   =   carbohydrates
2. Vegetables and Fruit   =   Vitamin C, carbohydrates
3. Milks and dairy products, especially the low fat varieties   =   Calcium, protein
4. Lean meats, poultry, fish, eggs , nuts or pluses   =   Iron, protein.

• A fifth category includes fats, oils, sugar, salt and alcohol which are usually added to foods in the four food groups to alter or improve texture and flavour.

Prepare meals with minimal added fat (especially saturated fat) and salt.

Drink a minimum of 1.5 litres per day of water.

If drinking alcohol do so in moderation.

Making Health your first concern will see you succeed in your individual Healthy weight range.

 
10 Tips to Reshape Behavior

1. Pan-fry or saute foods with a non-stick spray or low-calorie butter substitute. Bake or broil instead of frying.
2. Eat high-fiber foods, such as a bran muffin instead of the morning donut.
3. Use sugar substitutes when sweetening foods and beverages.
4. Order from the light menus now offered at many restaurants, or purchase low-calorie or reduced-fat products at the grocery store.
5. Never skip meals. Eat three to six times a day in smaller portions to keep from getting hungry.
6. Use a smaller plate at mealtime to satisfy your psychological need to see a full plate.
7. Eat and chew slowly. Learn to stop eating before you feel full. (It takes 20 minutes for the stomach to tell the brain that it is full!)
8. Weigh yourself on a regular schedule, but don’t become a slave to your scale.
9. Reward yourself with pleasures other than food--buy some new clothes, get a different hair style, see a movie, visit a friend, etc
10. Drink more water. Aim for at least 1.5 litres a day.