PROTEINS

A great deal of research has been done that shows certain proteins are important to maintaining our health and helping us to lose weight. These studies have shown that proteins produce a greater feeling of ‘fullness’ than other nutrients such as carbohydrates and fat. People who eat a high protein breakfast are less hungry and eat less during the day than people who eat a lower protein breakfast. Nutritionists agree that people who eat lean protein throughout the day, as snacks and at meals, don’t feel as hungry and don’t eat as much. A couple of great, lean protein snacks are an apple with 1 tbsp of peanut butter, or a slice of low-fat cheese and a slice of whole wheat bread. Choosing the right protein sources are important—and some protein sources are more healthful for your body than others.

Snack Proteins

1 oz. low-fat cheese
3 hard boiled egg whites (or one hard boiled egg)
10 almonds
1 tbsp peanut butter
1 slice turkey
1 small veggie burger (2 oz patty)
1 mini can or ½ regular can of tuna
½ cup cottage cheese
3 scrambled egg whites
20 soy nuts
1/3 of a protein bar (high in calories though, so don’t eat the whole bar!)

Meal Proteins

3 oz. grilled chicken
4 oz. grilled fish (no breading or crust)
4 oz. tofu
1 large veggie burger (4-5 oz. patty)
3 oz. lean steak or pork (no ribs)
3 oz. ground turkey burger
1 can tuna fish or salmon

FIBER & QUALITY CARBS

We are all aware that fiber is good for our health, but did you know that fiber can help you lose weight? High fiber foods also make us feel fuller longer, just like lean proteins do. Studies have been done of populations of people that eat high fiber diets and the research shows a much lower rate of overweight or obese people.

Nutritionists would like us to eat 21-25 grams of fiber per day-but most of us eat only half that much! To help with foods high in fiber (a food that provides 3g or more fiber per serving is a high fiber choice), we’ve developed the following list of fruits, carbs and vegetables:

U.S. Dept. of Agriculture, National Nutrient Database for Standard Reference, 2004

Start Making Some Better Choices!!

Poor Choice Much Better Choice

White Bread . . . . . . . . . . . . . . . . Whole Wheat Bread
Dehydrated Potato Flakes. . . . . . . ½ Baked Sweet Potato with Skin
Sugared Cereal . . . . . . . . . . . . . . Unsweetened Bran Cereal
White Macaroni . . . . . . . . . . . . . . Whole Wheat Pasta
White Rice. . . . . . . . . . . . . . . . . . Brown Rice
Apple Juice . . . . . . . . . . . . . . . . . Whole Apple with Skin
Cola or Soda . . . . . . . . . . . . . . . . Water
Candy Bar. . . . . . . . . . . . . . . . . . Granola Mix with Almonds

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