Tips for eating right during weight loss:
- Always have a healthy snack on hand
- Make snacks balanced in protein and carbs, or simply keep them low on the glycemic index scale
- Prepare small healthy snacks ahead of time and bring them with you
- Try to eat every 2-3 hours–or just when you start getting hungry
- Drink at least 64 oz of water daily
It’s COOL to carry food around with you! Get those plastic bags out, a cooler or lunch bags. Make it a habit to bring healthy food with you wherever you go!!! If you don’t eat when you first start getting hungry, you are WAY more likely to binge out on unhealthy food.
What do you crave when you are hungry??
Or greasy, salty foods. Basically all the FUN food (no serious, it’s been proven).
I’m not a calorie counter, but here’s a guideline you can follow if you want to keep you calorie intake at about 1,200 per day.
7 a.m. Breakfast: 300-400 cal
10 a.m. Snack:100 cal
1 p.m. Snack: 100 cal–if needed, add 200 cal more with a light lunch
4 p.m. Snack: 100 cal
7 p.m. Dinner: 400 cal
10 p.m. Snack: 100 cal
List of 100 calorie snacks (Part 1)
This (and the list above) is from Dr. A’ Habits of Health book–my favorite health book on the planet. It’s the book I use for my health coaching business, and the book that magically changes people’s lives (sorry, you can only order it through us coaches).
- Cheese and tomato. One portion (size of 2 AA batteries) of natural cheese, such as cheddar or Monterey Jack with one sliced tomato.
- Endive and tuna salad.One endive leaf with one T tuna salad, made with hummus instead of mayo. No idea what an endive is? Me neither. Try spinach or cabbage.
- 3 oz mixed nuts (a small handful)
- 10 almonds and celery stick
- 29 pistachios
- 12 cashews
- 20 peanuts
- 2 T sesame seeds
- 4 brazil nuts
- 1/2 sliced apple with 3 walnuts
- 1/2 apple with 2 T natural peanut butter (make sure it’s all natural! Only 1 or 2 ingredients)
- 1/2 cup fresh strawberries
- 1 C fresh cherries
- 1 medium apple
- 1/2 cup blueberries (high glycemic) or strawberries (low glycemic) with a dollop of greek yogurt
- 1 orange
- 1 pear
- 1/2 peach with 2 T greek yogurt
- 2 C raspberries
- 30 raisins (higher on the glycemic index)
- Fresh veggie mix. 1 C broccoli, red pepper, cauliflower, with 1 T healthy dressing
- 6 pieces basil, sliced tomato,and hummus. Put a dab of hummus and tomato on top of a basil leaf!
- Herbal lentils and one tomato
- Celery sticks with 1 T natural peanut butter
- 1 C fresh spinach salad with olives
- 1/4 C egg salad with lettuce or endive
- Half small avocado
- Cauliflower (size of paperback)
- 1 cup tomato and cucumber soup
- 1/4 C guacamole: Avocado, tomato,lime juice, and cumin/salt to taste
- Basil,tomato, and hummus (1 tomato)
- Grilled portobello mushroom sprinkled with cheese
- 5 cherry tomatoes with one portion cheddar cheese (size of 2 AA batteries)
Part 2 coming soon!!!
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Aw nuts.There’s not much of a natural prompt from this post..and my favorite part is hearing from you guys.
How about you tell me what’s on your mind! Or, what you’re looking forward to this weeeekend!
(I’ll be rock climbing and winning free ski tickets..hopefully!!!!)