Eat breakfast every day:
Breakfast should include:
Protein: eggs, egg whites, ham, beans, yogurt or low-fat milk
High-fiber Carbohydrates: whole wheat bread, high-fiber cereal, oatmeal or beans
Color: Fruit in cereal, oatmeal or yogurt/veggies in eggs or omelets
Continue to give the body steady fuel:
Eating smaller meals more often will help to provide stable energy throughout the day. Fuel up with the three macronutrients (carbs, protein and fat) every three hours. Skipping meals will not lead to weight loss. It will lead to lower energy and decreased physical and mental performance.
Choosing great foods is only half the battle to optimizing nutrition. Make sure to choose portion sizes that fit your needs.
Cereals and Grains
Milk and Dairy
Meat and Protein
|3-4 ounces of meat is about the size and thickness of a deck of playing cards.
|A medium sized piece of fruit is the size of a tennis ball.
|1 ounce of cheese is about the size of four stacked dice.
|1/2 cup of ice cream is the size of a tennis ball.
|1 cup of mashed potatoes is the size of your fist (depending on your size; commonly the size of
a female fist).
|1 ounce of nuts should fit into the small of your hand.
|1 teaspoon of margarine or butter is about the size of the tip of your thumb.