Transcript Gaining Weight * Building Muscle

Achieving and Maintaining
a Healthy Weight
Nutrition Goals
• 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.
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)
NutritionSolutionsOnline.com
Tips for Success
1. Have your calories determined by a
Nutrition Solutions Dietitian by calling
(864)676-1248 or visit out website
www.nutritionsolutionsonline.com
2. 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.
3. 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).
4. Reduce the number of times you eat
foods prepared away from home.
5. Avoid calorie-containing beverages
(i.e. sweet tea, fruit juice, soda,
specialty coffee).
6. Learn how to read and interpret food
labels (see reverse side).
7. Find easy ways to improve the quality
of your diet (i.e. reduce or eliminate
sugar-sweetened drinks, alcohol, high
fat foods, and desserts).
8. Drink 2 cups of water right before a
meal. This may help reduce caloric
intake.
9. Eat slowly. Eating slowly gives your
“satiety signal” a chance to kick in.
10. Weigh yourself regularly and record
the weight. Once per week is
sufficient.
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