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Summer Food 



Weight loss tips: what to eat

 

 
 
Tags:  food  summer  weight loss 
Views:  1595
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Published:  June 25, 2007
 
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Slide 1: Summer Food Fun Jennifer Jones, MSM RD CD Registered Dietitian April 27, 2007
Slide 2: Food Fun: Weight Loss Tips  Schedule exercise Keep like any other appointment  Aim for 30-60 minutes/day  Include weight training 2-3 days/week  Try new outdoor activities 
Slide 3: Food Fun: Weight Loss Tips  Increase fresh fruit/vegetable intake Take advantage of the season  Farmer’s markets  Include a variety  • • • • Berries Beans Cruciferous vegetables Tomatoes
Slide 4: Food Fun: Weight Loss Tips  Stay hydrated Replenish, replenish, replenish  Choose low calorie, water based  Signs of dehydration: fatigue, thirst, weakness, headache  Water calculator:  • Weight (lbs) x 0.55= oz of fluid • 150 x 0.55 = 83oz of fluid
Slide 5: Food Fun: Weight Loss Tips  Cook at home Control calorie and fat content  Use normal portion sizes  Control sodium and sugar  Bring healthy dishes to cookouts, etc 
Slide 6: Food Fun: Weight Loss Tips  Include good protein Include at every meal with carbohydrates  Choose lean sources  Chicken, sirloin, tuna, salmon, egg whites, nuts, soy 
Slide 7: Food Fun: Top Foods  Beans      Serving size: ½ c cooked or canned Includes: lentils, peas, any bean variety Top food: black beans Vitamins/Minerals: folate, thiamine, magnesium, iron, potassium, fiber Aim for 2 servings/day
Slide 8: Food Fun: Top Foods  Berries      Serving size: ½ c fresh/frozen, ¼ c dried Includes: blueberries, strawberries, raspberries Top food: blueberries Vitamins/Minerals: Vitamin C, Vitamin E, Vitamin A, beta-carotene, potassium, magnesium, fiber Aim for at least 3 servings/week
Slide 9: Food Fun: Top Foods  Cruciferous vegetables      Serving size: ½ c raw, 1 c cooked Includes: broccoli, cauliflower, cabbage, Brussels sprouts, bok choy and kale Top food: broccoli Vitamins/Minerals: Vitamin A, Vitamin C, Vitamin K, beta-carotene, folate, potassium, phosphorus, fiber Aim for ½ to 1 cup/day
Slide 10: Food Fun: Top Foods  Dark green leafy vegetables      Serving size: 1 c raw, ½ c cooked Includes: spinach, romaine lettuce, mustard greens, collard greens, Swiss chard Top food: spinach Vitamins/Minerals: Vitamin C, Vitamin K, beta-carotene, folate, thiamine, riboflavin, iron, calcium, potassium, zinc Aim for 1-2 cups/day
Slide 11: Food Fun: Top Foods  Tomatoes     Serving size: 1 medium raw, 1 c cherry tomatoes, ½ c chopped or sauce Includes: tomatoes, tomato sauce, tomato paste, tomato juice, watermelon, pink grapefruit, guava Vitamins/Minerals: Vitamin A, Vitamin C, potassium, fiber, lycopene Aim for 1 serving cooked and raw/day
Slide 12: Food Fun: Top Foods  Lycopene  Cooked products 8x more than raw products Consume everyday to maintain benefits Include fat to better absorb Do NOT refrigerate fresh tomatoes   

   
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