This nutritional information is general in nature and is
not intended to be medical advice for anyone using
this information or to replace the advice of a primary
physician or other medical professionals.
not intended to be medical advice for anyone using
this information or to replace the advice of a primary
physician or other medical professionals.
Eating a moderate portion of all foods and
drink is a key strategy to achieving and
maintaining a healthy body weight. Slowing
down at mealtime is not easy, but it is the
best way to let your body ‘feel full’ naturally.
Always start with a small to medium portion,
eat slowly, chew your food well and enjoy the
meal table conversation. These things will
slow you down so that a smaller portion is
satisfying. When you are comfortably full, try
very hard to stop eating. Clean up the meal
dishes immediately after your meal so that
you are not tempted to nibble.
It is just as important to choose
healthful beverages as foods. These
ideas will help you get started.
Water
Seltzer water or club soda
1% or nonfat milk
100% juice, in moderation
Decaffeinated coffee
Decaffeinated or herb tea
healthful beverages as foods. These
ideas will help you get started.
Water
Seltzer water or club soda
1% or nonfat milk
100% juice, in moderation
Decaffeinated coffee
Decaffeinated or herb tea
Healthful Beverage Choices
This nutritional information is general in nature and is not intended to be medical
advice for anyone using this information or to replace the advice of a primary
physician or other medical professionals.
advice for anyone using this information or to replace the advice of a primary
physician or other medical professionals.
Simple Home Meal Options
Portion Control
It is a very good idea to prepare meals and eat them at
home. A simple, yet well-organized home pantry is a
starting point for many enjoyable meals that benefit your
health. These ideas will help you get started.
Breakfast
#1 Fresh orange, bran cereal with raisins, walnuts for cereal
(6 nuts), 1% milk, black coffee or tea
#2 Fresh apple, whole grain frozen toaster waffle (1) with fruit
jam
(1 tablespoon), small turkey sausage (2), 1% milk, black
coffee or tea
#3 Fresh pear, plain oatmeal with brown sugar (1 teaspoon),
hard boiled
egg (1), 1% milk, black coffee or tea
Lunch
#1 Broth vegetable soup, half sandwich with mustard, fresh
apple, iced tea (1 teaspoon sugar)
#2 Salad greens with tuna (light mayonnaise or no
mayonnaise), fresh tomatoes, carrots, cucumbers, sweet
peppers, light dressing (2 tablespoons), whole grain bread (1
slice), melon or berries, ice water
#3 Small hamburger on bun with ketchup and/or mustard,
side salad or coleslaw (light mayonnaise or light dressing),
fruit salad, iced tea (1 teaspoon sugar) or ice water
Dinner
#1 Grilled or baked fish (fresh or thawed from frozen)
sprinkled with garlic powder and herbs, quick brown rice,
steamed broccoli or cabbage, peaches in juice, 1% milk or ice
water
#2 Cheese pizza – 1 slice 4 inches at bottom crust (frozen
store brand), large Romaine lettuce salad with shredded
carrots, cut red cabbage and oil-vinegar dressing (2
tablespoons), steamed sugar snap peas, seedless grapes, 1%
milk or ice water
#3 Whole wheat spaghetti with marinara sauce, grated
Parmesan cheese (2 tablespoons), steamed green beans, cut
up cucumbers and tomatoes with light dressing (2
tablespoons), 1% milk or ice water
home. A simple, yet well-organized home pantry is a
starting point for many enjoyable meals that benefit your
health. These ideas will help you get started.
Breakfast
#1 Fresh orange, bran cereal with raisins, walnuts for cereal
(6 nuts), 1% milk, black coffee or tea
#2 Fresh apple, whole grain frozen toaster waffle (1) with fruit
jam
(1 tablespoon), small turkey sausage (2), 1% milk, black
coffee or tea
#3 Fresh pear, plain oatmeal with brown sugar (1 teaspoon),
hard boiled
egg (1), 1% milk, black coffee or tea
Lunch
#1 Broth vegetable soup, half sandwich with mustard, fresh
apple, iced tea (1 teaspoon sugar)
#2 Salad greens with tuna (light mayonnaise or no
mayonnaise), fresh tomatoes, carrots, cucumbers, sweet
peppers, light dressing (2 tablespoons), whole grain bread (1
slice), melon or berries, ice water
#3 Small hamburger on bun with ketchup and/or mustard,
side salad or coleslaw (light mayonnaise or light dressing),
fruit salad, iced tea (1 teaspoon sugar) or ice water
Dinner
#1 Grilled or baked fish (fresh or thawed from frozen)
sprinkled with garlic powder and herbs, quick brown rice,
steamed broccoli or cabbage, peaches in juice, 1% milk or ice
water
#2 Cheese pizza – 1 slice 4 inches at bottom crust (frozen
store brand), large Romaine lettuce salad with shredded
carrots, cut red cabbage and oil-vinegar dressing (2
tablespoons), steamed sugar snap peas, seedless grapes, 1%
milk or ice water
#3 Whole wheat spaghetti with marinara sauce, grated
Parmesan cheese (2 tablespoons), steamed green beans, cut
up cucumbers and tomatoes with light dressing (2
tablespoons), 1% milk or ice water
Take a look at these credible resources for information, inspiration and recipes. The
books are all available at the public library, local bookstores and/or
www.amazon.com.
Books
Quick and Healthy Recipes and Ideas…for people who say they don’t have time to cook
healthy meals. B. Ponichtera, RD. ScaleDown Publishing, 1994.
Quick & Healthy…More help for people who say they don’t have time to cook healthy meals.
Vol. II. B. Ponichtera, RD. ScaleDown Publishing, 1995.
The Mediterranean Diet. M. Cloutier, MS, RD, and E. Adamson. Avon Books, 2001, 2004.
Eat Fit, Be Fit: Health and Weight Management Solutions. L. Arpino, RD. Cengage Delmar
Learning, 2006.
Walk Yourself Thin. D. Rives. Moonriver Publishing, 2002.
Online Resources
www.eatright.org The American Dietetic Association – See
‘Good Nutrition Reading List’ for other book ideas
www.diabetes.org The American Diabetes Association
www.americanheart.org The American Heart Association
www.fruitsandveggiesmorematters.org Produce for Better Health Foundation
www.mypyramid.gov The USDA Food Pyramid and Related Resources
books are all available at the public library, local bookstores and/or
www.amazon.com.
Books
Quick and Healthy Recipes and Ideas…for people who say they don’t have time to cook
healthy meals. B. Ponichtera, RD. ScaleDown Publishing, 1994.
Quick & Healthy…More help for people who say they don’t have time to cook healthy meals.
Vol. II. B. Ponichtera, RD. ScaleDown Publishing, 1995.
The Mediterranean Diet. M. Cloutier, MS, RD, and E. Adamson. Avon Books, 2001, 2004.
Eat Fit, Be Fit: Health and Weight Management Solutions. L. Arpino, RD. Cengage Delmar
Learning, 2006.
Walk Yourself Thin. D. Rives. Moonriver Publishing, 2002.
Online Resources
www.eatright.org The American Dietetic Association – See
‘Good Nutrition Reading List’ for other book ideas
www.diabetes.org The American Diabetes Association
www.americanheart.org The American Heart Association
www.fruitsandveggiesmorematters.org Produce for Better Health Foundation
www.mypyramid.gov The USDA Food Pyramid and Related Resources
Reliable Books and Online Resources
Nutrition Tips
JUST MOVE
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