Biggest Winner Logo - Pocono Medical Center
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Transcript Biggest Winner Logo - Pocono Medical Center
PMC’s Healthy Living 6 Month Weight Loss
and Positive Lifestyle Change Challenge!
Eat More
High Volume Foods
Foods that curb hunger
Foods high in water and fiber
Vegetables and fruit!!
When feeling hungry, have a glass of water
Sometimes when we feel hungry we are actually thirsty
Have a salad with low calorie dressing before your
meal
Or, have a veggie filled salad for you meal with a lean
source of protein
Have a cup of broth base soup before your meal
Or, have a cup or two of broth based soup filled with
veggies for your meal
Make food more bulky
Add sautéed vegetables to an egg white scramble
If making stir fry, use double the vegetables and half the
rice
Add peppers and onions to your spaghetti sauce
Add double vegetables to casseroles, roasts, and bakes
Add diced vegetables and fruit to meat salads
Replace a starch with vegetables
Mashed cauliflower for potatoes
Spaghetti squash for spaghetti noodles
Zucchini noodles for pasta
Grilled eggplant for burger buns
Snack with fruit and vegetables!
Veggie sticks with low fat dip or hummus
Cut melons
Berry salad
Include a serving of protein from fish, eggs, poultry,
meat, or low fat/nonfat dairy at each meal to keep you
full longer
Incorporate good sources of fat such as olive oil,
vegetable oil, nuts, seeds
Food on the Go
Being prepared helps you eat healthier
Avoid last minute poor food choices
Food on the Go
Make a grocery list and stick to it
Prepare food in advance
Bulk cooking to save for leftovers
Cut fruit and vegetables in advance to snack on
throughout the week
Use the crock pot ~ See our recipe handout!
Pack your lunch
Get a new lunch bag to motivate you
Have healthy snacks on hand and at home
Be creative!
Eating healthy does not have
to be boring!
Questions?