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



Low energy density
Foods high in water and fiber
Vegetables and fruit!!
Calories Vs. Volume
High Volume, Low Energy Density
 People feel full based on the volume of food
consumed, not necessarily on the number of
calories in the food.
 Eating low-energy-dense foods can help people
feel full with fewer calories.
 Replacing foods of high energy density with foods
of low energy density, such as fruits and
vegetables, can be an important part of a weight
management strategy.
Fiber
 In a review* of 22 studies, 20 studies found that
high-fiber diets resulted in weight loss.
 Even in studies that did not restrict food intake,
participants on high-fiber diets lost significantly
more weight than those on the low-fiber diets.
 An increase of 14 g of fiber per day was associated
with an average weight loss of more than 4 lb.
within nearly 4 months, based on pooled data
from 12 studies.
 When feeling hungry, have a glass of water or hot tea- we
can feel less thirsty in the winter, hot beverages help.
 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
 Paderno World Quisine
Spiralizer
 Other Spiral Slicer
 Mandolin Slicer
 Pyrex Glass Tupperware
with No Leak Lid
Be creative!
Eating healthy does not have
to be boring!
Questions?