Nutrition Tip

Don't skip meals to lose weight!


Most often people tend to skip breakfast or right through lunch which can cause over-eating at dinner. This causes metabolisms to slow down and often causes more weight gain. The ultimate goal is to consume either:

• Smaller more frequent meals or
• Three healthy meals with one or two snacks

• Eat a balanced breakfast such as:
o Whole-grain waffle with peanut butter and apple
o Cooked multi-grain oatmeal with fresh fruit and almonds
o Whole-wheat pita with scrambled eggs (1 egg plus egg white from another egg) and vegetables
o Always choose lean protein, low-fat dairy, whole grains, and fruits and vegetables.
• Lunch options
o Turkey or tuna sandwiches on whole-wheat
o Grilled chicken salads
o Whole-wheat vegetable pizza
o Left-overs from the night before
o Healthy frozen meals (**be sure to check the sodium content <400mg and the serving size**)
• Dinner
o Whole-wheat pasta with shrimp or chicken with bell peppers
o Tilapia or Salmon-baked grilled or pan-seared with squash and zucchini and a side of whole-wheat rice
o Pork chops with sweet potato and green beans
More healthy recipes:
http://www.foodnetwork.com/healthy-eating/index.html
http://www.mayoclinic.com/health/healthy-recipes/RecipeIndex
http://www.choosemyplate.gov/

Information provided by:
http://www.ladyofamerica.com/july09/eating.asp
Mayoclinic.com