Healthy Eating Challenge Weight Management “Extras”
Practical Tips
Recording Your Food Intake
One of the tools proven by research to help manage your weight is keeping a food record to determine what areas you are doing well with and what areas you want to improve. Click here for a sample food record you can print out.
If you would rather record your food intake online, check out these websites who offer free services to keep track of your food intake.
Portion Control
- Eat slowly! It gives your brain a chance to send the “I’m full” signal before you overeat.
- Lower calorie soups and vegetable salads eaten before a meal may help you eat less.
- Ask yourself why you are eating? Am I bored, angry, sad or really hungry?
- Put one serving of a snack food into a bowl and put the container away.
- Enjoy small portions of sweet treats.
Working in Whole Grains
Like protein-rich foods, the fiber in whole grain products can help keep you satisfied over longer periods when you may not have time to eat a larger meal.
- Make a whole grain salad with brown rice or whole wheat pasta and take as a potluck dish to pass or make one large salad and take lunch-sized portions throughout the week.
- Keep whole wheat English muffins and peanut butter on hand for a healthy snack.
Whole grain foods have come a long way in taste and convenience. Look for these grains in your grocery store:
- Instant brown rice in the dry goods aisle or the freezer section: Some cook in as little as 90 seconds
- Whole wheat couscous—it cooks in just 5 – 10 minutes
- Whole wheat tortillas or pitas can be kept frozen and ready to stuff with your favorite fillings at a moment’s notice
- Whole grain pastas cook up in less than 12 minutes
Working in Dairy
Dairy products contain a natural combination of protein and carbohydrates that can keep your energy levels high, while still supplying the calcium you need. Try out these easy to take snacks:
- Choose a container of low-fat milk as your lunch beverage
- Pack low-fat yogurt for a mid-day snack
- Throw in low-fat string cheese and piece of fruit
- Use low-fat or fat-free milk instead of water with your oatmeal packet
Do you know how many calories you consume per day from beverages?
Take a look at the chart below to find out.
| Calories per 8 ounces (1 cup) |
Beverage |
Calories |
Coffee, tea, diet soda & water |
0 |
Beer, light |
70 |
Frozen slushy |
80 |
Fat free milk |
90 |
Cappuccino |
100 |
Beer, regular or 1.5 oz. liquor |
100 |
Regular cola |
100 |
Pre-sweetened Iced Tea |
100 |
Fruit juice |
110 |
Sweetened fruit drink |
120 |
2% milk |
120 |
Café latte |
140 |
Red wine |
170 |
Chocolate shake |
180 |
Water
- Water is extremely important for hydration. Be sure to drink 8 cups (64 ounces) of fluids per day.
- Sometimes we think we’re hungry when we are actually thirsty. Because of this, we may end up eating more than we need to.
- Try bringing a refillable water bottle with you to work. Squeeze a little bit of lemon in it for flavor.
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