Dietitian's Corner

Hi, my name is Jennie Fox and I am the staff dietitian at Dr. Pleatman's office. The Dietitian's Corner will be a place to come to for nutrition information and recipes. The information that will be provided to you will change about every month, so please visit!

TIPS FOR CONTINUED WEIGHT LOSS

1. BE A SMART PLANNER:  Start  with writing down what you are going to eat for all your meals and in between meals. List protein grams , are you getting enough? Are your meals balanced with vegetables, fruits, whole grains, non- fat dairy and good fat choices.  How is your fluid intake? Do you carry your water with you?  If you identify some short falls in your nutrition plan, begin with realistic goals to begin to change.

2. KEEP AN EYE ON SIZE:   We eat with our eyes!   Remember placing our food on small plates will help to keep our portions smaller.  Occasionally measure your portions of food, this helps keep those potion sizes on target!

3.  HOW MUCH ACTIVITY IS ENOUGH:  Try 30 minutes each day of some type of movement.  Find an activity you enjoy and stick with it.  The key is making exercise a daily part of your routine,  JUST DO IT.

4.  AM I FULL YET?  It takes 20 minutes for the message that we are full to get from our stomachs to our brains. So be mindful before digging in to any second portion.

5.  BALANCE YOUR CHECKBOOK:  Keep a diet diary of what you eat and how much physical activity you get.  This gives you a picture of your daily diet and exercise  for the week.  You can use this to make changes in your lifestyle.

6..  MAKE YOURSELF AN OFFER YOU CANNOT REFUSE:  Treat yourself well when you have reached any new lifestyle change. Think of something you want and reward yourself with a movie, a massage, an afternoon off. Be creative, set up rewards for yourself frequently, and make sure you give them to yourself when you reach your goals.