PMC’s Healthy Living 6 Month Weight Loss and Positive Lifestyle Change

Challenge!

Eat MoreWEIGH LESS

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

TRY THIS…

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

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Check out our recipe packet!

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

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Check out our

recipe packet!

Make food more bulkyAdd sautéed vegetables to an egg white

scramble If making stir fry, use double the vegetables

and half the riceAdd peppers and onions to your spaghetti

sauce Add double vegetables to casseroles, roasts,

and bakesAdd diced vegetables and fruit to meat salads

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Remember Fresh or Frozen!

Replace a starch with vegetables Mashed cauliflower for potatoesSpaghetti squash for spaghetti noodlesZucchini noodles for pastaGrilled eggplant for burger buns

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Snack with fruit and vegetables! Veggie sticks with low fat dip or hummus Cut melons Berry salad

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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

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WHAT 1400 CALORIES CAN LOOK LIKE

WHAT 1400 CALORIES CAN

LOOK LIKE

Food on the GoBeing prepared helps you eat healthier

Avoid last minute poor food choices

Food on the GoMake a grocery list and stick to itPrepare food in advance

Bulk cooking to save for leftovers Cut fruit and vegetables in advance to snack on

throughout the weekUse the crock pot ~ See our recipe handout!Pack your lunch

Get a new lunch bag to motivate youHave healthy snacks on hand and at home

Be creative! Eating healthy does not have

to be boring!

Questions?