Tips For Healthy Eating

Tips For Healthy Eating- These tips simplify good nutrition and will help you to choose the best foods.

The right carbohydrates– like vegetables and fruits–speed success with ShapeWorks™ and leave you feeling energized and satisfied. The wrong carbohydrates–like pastries, chips and candy– slow progress and leave you tired and hungry.

Avoid Trigger Foods- Trigger Foods are the ones that you tend to overeat, such as chips, pizza and ice cream. Use this table to help you identify Trigger Foods and chose healthy substitutes.

Trigger Foods Guide
Food Item....Portion........Calories.....Fat(gm).....Fat(Tsp.)
Soft drink..20 ounce bottle.....250..............0..................0
Peanuts......1 cup.................835..............71.................14
BBQ potato chips
....................7 ounce bag......970.............64.................13
Corn chips
...................7 ounce bag......1065...........66.................13
French fries
.................40 strips.............630.............33.................7
Cheese/Ritz Crackers
................2 oz cheese/12 crackers
............................................410...............28.................6
Pizza, Stuffed Crust, Super Supreme
.................2 slices...............1020............52...............10
Carrot cake with icing
...............1 average slice.......485..............429..............6
Chocolate chip cookies
...............6 small....................350..............16................3
Apple pie
...............1 average slice.......410..............19................4
Pretzels
............... 25 twists................570..............5..................1
Peanut Butter & crackers
................9 sandwiches.........300.............15.................3
Bagel and cream cheese
.............Medium size bagel + two tablespoons of cream cheese
...............................................400..............10.................2
Blueberry muffin
................1 large...................410...............10.................2
Typical candy bar
.................1-85 gram bar....465...............32..................6 1/2
Ice Cream.....1 cup..............350...............24..................5
Granola bars
.................2 bars...................325...............18..................3 1/2
Cream-filled Doughnut
..................1...........................310...............21..................4

Craving Substitutes Guide
Instead Of.................................Choose...............................
Creamy salad dressing.. Balsamic vinegar, rice vinegar, tarragon vinegar
Red meat............................White chicken meat with steak sauce
Colas.............................................Water with a slice of lemon
Orange juice......................................................An orange
Double cheese burger...Grilled chicken sandwich with no mayonnaise
Pasta..............Spaghetti squash or whole-wheat pasta with sauce
Ice cream.......Mixed fruits & berries with a drizzle of chocolate syrup
Corn chips.......................................................Raw Vegetables

Portion Control- Eating portions that are too big can interfere with weight loss. So can eating portions that are too small, which may leave your customers hungryand/or slow their metabolism. .
Two Fingers = 1 tablespoon
· Salad dressing
· Sour cream
· Dessert sauces (like chocolate, caramel, strawberry)
· Margarine
· Cream cheese
· Condiments (like mayo, mustard, ketchup)
Palm of hand = 3 oz.
· Soy meat patty; turkey, chicken or lean beef patty
· Chicken breast half
· Fresh fish filet
One Hand, cupped = ½ cup
· Diced fresh fruit, fruit salads, applesauce, berries
· Cooked vegetables
· Hot cereal (like oatmeal)
· Tomato sauce
· Cottage cheese and yogurt
· Beans, lentils and corn
· Cooked pasta
· Rice (brown or white)
Two Hands, cupped = 1 cup
· Cold cereals
· Soups
· Mixed food entrees, such as stir-fry dishes or chili
· Lettuce or spinach salads; raw vegetables
Clenched Fist = 8 oz.
· Hot or cold drinks
GO TO: www.bamarshall.com for more information
http://tjmarshallnutrition.blogspot.com