Week 6

• Set mini-goal: Make it SMART!• Return Weight Loss Diet Review• Quiz: next week 10 points• Topic: Healthy Eating at Home and

Out

A Word About Supplements

• Diet fads are sold as supplements• Supps are often mislabeled for

content (ingredient type/amount)• USP = 3rd party audit for content• If content accurate, logo allowed• Logo does not guarantee safety or effectiveness of supplement !!!

‘Claims’ with disclaimers!

Metabolism booster

Memory enhancer

Fat burner

This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

When it comes to supplements …..diet fads or other supps….

Caveat Emptor! Buyer Beware!

Healthy Choices

Restaurant Grub to Home Cookin’

What we order…Men Women

Easy Mealtime Goal

Make ½Your Plate Veggies and Fruit

How to do better…Half portions, share

or bag-it to go!Make main dish with vegetables

Non-caloric beverage

Appetizer as main dish

Start meal with soup/salad-veggie

packed. Make ½ your plate veg and fruit

More better…

• Order it the way you want– Dressing/butter/sauce on the side– Better yet, skip the sauces

• Order baked, broiled, steamed, grilled

• Skip bread/chips or have with the meal

• Know what you want before you go out.– Apps to help you Healthy Out, My

Fitness Pal

Tired of Eating Out?Plan ahead- eat healthier more often-

weigh less

Avoid just winging it

Embrace Meal Planning

Instead…..• Keep staples on hand

Plan snacks Pack a lunchQuick breakfast

• Try breakfast for dinner• Try slow-cooker

stew/soup• Cook extra and freeze

Easy Breezy Breakfast with Benefits

• Better morning focus• Fewer calories over day• Overall better nutrition• Weigh less• Easy to prep and saves

$

You CAN make it happen!

• Frozen berries• Boxed soy milk, Greek

yogurt (good shelf life)• Healthy cereal…5-5-5

rule• Fresh fruit, vegetables,

eggs, nut butters• Whole grain bread

(freeze to extend shelf life)

Whether at home or out…

• Do your homework!• Go with a goal• Don’t sit down famished• Make half your plate

vegetable and fruit• (Pre) log intake

• Enjoy the experience!!!

Not Mashed Potatoes

• 1 cauliflower• ¼ C low fat plain

Greek yogurt or lite sour cream

• 1 T. whipped cream cheese

• ¼ c parmesean cheese

• 1 t. minced garlic• Salt and pepper to

taste