Achieving and Maintaining a Healthy Weight NutritionSolutionsOnline.com Achieving and Maintaining a Healthy Weight Nutrition Goals Tips for Success Set reasonable and achievable goals. A reasonable goal may be 1 to 2 pounds per week –focus on maintaining weight loss long term. Choose to eat a well-balanced diet consisting of whole grains, plenty of fruits and vegetables, lean proteins, and healthy fats from foods like nuts and seeds. Don’t skip meals and keep healthy snacks like fruits and vegetables handy. Start an exercise program. Ask for support from family and friends. They can help in overcoming barriers that have prevented success in the past. Have your calories determined by a Nutrition Solutions Dietitian by calling (864)676-1248 or visit out website www.nutritionsolutionsonline.com Reduce calories by decreasing portions at each meal, while increasing vegetables. Try eating on a 10-inch plate or consider a portion controlled meal by trying a Nutrition Solutions Chef Prepared Meal. Keep a food diary. Use a pen and paper or try one of the many excellent free websites or phone apps (like My Fitness Pal). Reduce the number of times you eat foods prepared away from home. Avoid calorie-containing beverages (i.e. sweet tea, fruit juice, soda, specialty coffee). Learn how to read and interpret food labels (see reverse side). Find easy ways to improve the quality of your diet (i.e. reduce or eliminate sugar-sweetened drinks, alcohol, high fat foods, and desserts). Drink 2 cups of water right before a meal. This may help reduce caloric intake. Eat slowly. Eating slowly gives your “satiety signal” a chance to kick in. Weigh yourself regularly and record the weight. Once per week is sufficient. Meal Ideas Two eggs topped with ¼ avocado and 2 Tbsp fresh salsa + 1 slice whole wheat toast + 4 oz plain yogurt Turkey and cheese sandwich on whole wheat bread with mustard + 1 cup fresh veggies (grape tomatoes, celery, red peppers, cucumbers) + 1 Tbsp vegetable dip + 1 orange 4 oz grilled chicken + 1 cup steamed broccoli + ½ cup brown rice + ½ cup fresh berries Nutrition Solutions Chef Prepared Meals A great educational tool for appropriate portion sizes and nutrient balance. Source: Sports, Cardiovascular, and Wellness Nutrition (SCAN)

For more Information on Nutrition and Nutrition Services   For more Information on Nutrition and Nutrition Services Contact Nutrition Solutions Nutrition Solutions® 2104 Woodruff Rd. Greenville, SC 29607 864-676-1248 Web: NutritionSolutionsOnline.com