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Helpful Eating Tips

Below are some helpful eating tips to keep in mind while planning your meals throughout the week. If you have any questions or are looking for Nutrition Counseling, please contact us.

Include a lean protein in every meal and snack.

Eat foods as close to their natural form.
(whole apple versus apple sauce)

Try and eat foods with <5g of sugar that has lower scores on the Glycemic Food Chart

View the entire chart here

Snacks should be approximately 150 calories.

Eat every 3-4 hours. No meals or snacks after dinner.
Limit carbohydrates late at night.

1 cheat meal per week. Do not exceed 1,500 calories.
Designate a “Cheat Meal” time so every meal isn’t a chance to cheat.

Minimize pasta, rice, potatoes, and bread.
Lunch and dinner should include only proteins and vegetables. You can add more of them once you meet your weight loss goal. If you need a complex carbohydrate for lunch or dinner, stick with quinoa, couscous, bulgur or brown rice.

Learn why eating breakfast helps you lose weight here.

Learn more about portion sizes here.

The ratio of these macronutrients is critical for optimum nutrition.
Complex Carbohydrates 36-40%
Protein 28-33%
Healthy fats 27-31%