- NUTRITIONAL WELLNESS
- KNOW YOUR SERVING
- BODY SMART
- MEAL PLANNING
- TIPS & TRICKS
- UNDERSTANDING FOOD LABELS
Whether you’re trying to maintain your current weight, or want to lose a little, it’s important to not go to extremes.Many people try fad diets which may work in the short term, but tend to disappoint after a few weeks or months – mostly because they don’t help you think about healthy ways to eat as part of your normal life.
There’s a healthier way to think about eating
Watch your portion sizes. Most of our portion sizes today have grown far larger than we really need. (See this handy guide for judging healthy portion sizes.) Try placing smaller amounts on your plate, or “fool??? yourself by using a smaller plate. Then, after you’ve finished, wait 15 minutes before going back for more. Of course, LEAN CUISINE recipes are always a great idea for keeping your portion sizes under control.
Eat smaller meals more often. Instead of thinking about three square meals a day, try adding a couple of snacks to your daily routine. By eating something that’s high in protein and fibre-rich carbohydrates every two to three hours, you’ll feel more satisfied and energized throughout your day. Try a piece of fruit and some cheese with whole grain crackers, or some bran cereal topped with yogourt and berries.
Drink lots of water. It fills you up, keeps you hydrated and helps flush waste products from your body. Aim for at least 8 cups (2 litres) daily.
Write it down. Record each food item and the amount you eat, when you actually eat it. A food diary will keep you focused and help you recognize where your dietary pitfalls may occur.
Plan some indulgences. Healthy eating doesn’t mean depriving yourself. After all, trying to do without can often lead to cravings and that awful feeling of “giving in??? when you do indulge in a favourite snack food. So plan on a few treats during your week. Enjoy a scoop of HÄAGEN-DAZS Yogourt one night. Have an AERO or KIT KAT SINGLE with a cup of tea after lunch. Or savour that glass of pinot noir on the weekend. It’s all part of a healthy balance.
Use Canada’s Food Guide to Healthy Eating. A good rule of thumb for your main meals is to plan half of your meal from vegetables, a quarter from whole grains and the remaining quarter from a lean protein source. Drink a glass of skim milk with your meal and you’ll have eaten from each of the four food groups in Canada’s Food Guide! Visit www.leancuisine.ca and check out the easy to follow meal plans that were developed by a registered Dietitian.
Good tips for active living
Rev up your metabolism. Do some type of aerobic activity for 30 minutes at least three times a week. If you’re short on time, you can break up your activity and work it into your daily routine. Try getting off the bus a couple of stops early so you can walk. Or take the stairs instead of the elevator at work.
Choose an activity you enjoy. Don’t try to jog if you hate it. Go for a brisk walk, head to the local community pool or skating rink – or just turn up the stereo and dance!
Pump some iron. Lifting weights builds muscle and increases the number of calories you burn even when you’re sleeping. Pick up some hand weights and an instruction manual at your local sporting goods store or join a gym for some professional guidance. Two to four 30-minute lifting sessions each week will do the trick.
Vary your routine. If you typically walk, try in-line skating, swimming or riding a bike for a change of pace. You’ll use different muscles and it’ll help keep you from getting bored.