PORTION CONTROL

The easiest way to lose weight is to be aware of how much you are putting into your body.   This chart above can help guide your portion size.
Check out prevention magazine for more details on this chart.
Click here  portion control

Know your Canada Food Guide

Servings/day	WOMEN 19-50	WOMEN 50+	MEN 19-50
Vegetables and Fruit	7-8	7	8-10	7
Grain Products	6-7	6	8	7
Milk and Alternatives	2	3	2	3
Meat and Alternatives	2	2	3	3

Tips for portion control

1. Use smaller plates to eat from.
2. Before you go back for seconds wait 15 minutes.
3. When dining out, order the appetizer as your meal or split the entree with a friend or get a "to go" bag before your order comes and bag half the meal before you begin to eat.
4. Never eat from the bag!!!  Portion out your TV snacks before you sit down to watch the movie.
5. Drink water 20 minutes prior to eating (add some PGX tabs to suppress appetite)

HEALTHY SNACKS

DO EAT Healthy Snacks

Handful of nuts – almonds, pecans, walnuts

Celery or whole grain toast with natural peanut butter

Hummus with red peppers, celery or carrots

Apple, orange, banana, frozen grapes or blueberries

3-5 olives

Greek Yogurt (no sugar added try honey)

Meal replacement bars (caution on calories)

12 Dried plums (238 Calories) – high in fiber and sorbitol

Beef Jerky (low salt)

Edamame Beans

Hot air Popcorn

Raisins & Pistachios (3tbs each)

1 high fiber granola bar & cup of coffee

2 ounces of low fat cheese & whole grain crackers

1 tbsp almond butter & an apple

1 ounce of dark chocolate (min 65% cocoa)

12 Belly Fat Fighting Foods

Almonds, Beans, Spinach, Dairy, Oatmeal, Eggs, Turkey, Peanut Butter, Olive Oil, Whole Grain, Extra Protein Powder, Raspberries

Do Make Healthy Changes

PORTION CONTROL (use smaller plates)

Reduce stress binge eating: clear the pantry

NEVER EAT FROM THE BAG

Sit down to eat

1 cheat = eat 5 healthy rule

Self-Monitor: use a Food Diary

Chew slowly (40 times) & chew gum

Exercise: walk everywhere: 10,000 steps/day

15 minute rule before seconds or dessert