Change eat tips! Part 2

Follow a healthy eating plan. . . 

Plan your schedule to make sure you have the right foods at the right time:

1. Start your day with a healthy breakfast. People who eat breakfast can more easily control their weight, compared with people who fail. Eat three balanced meals throughout the day.

2. Try your meals are planned.

3. Put aim to consume more fruits and vegetables – it is recommended to consume at least five servings of fruits and vegetables daily.

4. Fill your plate ½ with vegetables / salad, ¼ of meat, fish, egg or beans and the remaining ¼ with starchy foods like potatoes, rice, pasta or bread.

5. Choose foods and beverages low in fat and sugar, and limit sweets, fatty and salty snacks.

6. Moderate consumption of alcohol. Alcohol is high in “empty” calories and negatively interfere in achieving your goals.

7. Watch your portion sizes especially when eating out.

8. Avoid eating at the same time do something else eg when you work, when reading or watching TV, because this habit can cause you to overeat.

9. Target consumption of 2 liters of fluid a day, choosing low-calorie beverages. If you are interested in detail, then calculate your intake at 30-35ml per kilo.

10. It is very important not to try to “diet”. Diets are often extreme, severe and nutritionally unbalanced and dictate what should and should not eat, so they do not follow it for a long time.

And while in this “journey” weight loss. . .

  • Accept that the occasional “slip” is normal and is not the end of the world. Go back to your normal pace. Do not let a little “slip” to remove you from your goals and the progress you have made. Instead, learn from it and move on!
  •  Keep a food diary form. Those who do, usually lose more weight as it helps to be aware of what they do and how much amount actually consume.
  • It is equally important, just like with your food, keep a calendar of activities to see how much physical activity you do every week. Schedule weekly physical activity in your diary and be proud of as many have done!
  • Always have a plan for high-risk situations “” in order to help prevent any “tripping”. The plan should be specific and detailed, for example: “I am at risk to stop my healthy eating plan when I am very busy at work. My plan to handle this situation is to see my weekly menu timely and write list for my shopping. Sure I can cook more quantity and put in the refrigerator / freezer individual servings for the entire week. “
  • To make changes to your lifestyle – whether small or large – can take great effort. When a goal is achieved, reward yourself with something you like (and of course not connected with food), such as a book or a good movie in the cinema.

 Dietician Tip: Remember. . . the brain needs time to see further understand that your stomach is full. So slowly and chew your food well, so there is time to realize that you do not need extra food!

“Small changes make long term difference”

Stefanos Matsoukas

Clinical Dietitian – Nutritionist, MSc