Diet & Nutrition
Most people are unaware of the fundamentals of nutrition. It is not uncommon for people to confuse fats, proteins and carbohydrates. Nutritional counseling aims to impart basic facts concerning nutrition and the nutritional value of foods. Foods can be classified in three major categories of nutrient density:
1. Foods with low caloric density and high nutritional value
2. Foods with medium nutritional value and caloric density
3. Foods that are high in caloric density and nutrient-poor
Dietitians assess a person’s nutritional knowledge and helps construct the tools necessary for life long weight management success. Diets clearly are not effective in the long term. It is important to appreciate each individual's food preferences. Nutrition is to reduce but not eliminate. Elimination of foods leads to resentment and possibly further negative self worth. It is clear that decreasing portion size results in modest reductions in caloric intake and is more effective in sustaining weight loss over a long period of time.
Nutrition Related Resources
The following programs offer weight management through proper nutrition and diet.
Meal Planning
Many people cringe when they see the term “meal planning” because they think of time they could be using for the hundreds of other things they need to do. But meal planning can actually save you time and money—all while helping you manage your weight.
Step 1: Set Your Schedule
The first tool in creating a meal plan is having a written schedule of your daily activities. This helps you to identify how much time you will have to prepare —and later eat— meals and snacks. For example, if you have an appointment at 8:00 Tuesday morning, you may need to schedule a quick breakfast
Step 2: Check Your Servings
Next, prepare a daily food list for the total number of servings you are allotted in each food group and begin to journal your habits. Now, you can be a little more flexible: if you want to eat dinner at a Mexican restaurant, you have the flexibility to plan for using more carbohydrate servings at dinner.
Step 3: Make a Plan
Once you know how much food you are allotted in each food group, give yourself options so you have a plan for your trip to the grocery store. You can create a few sample menus or simply write down several ideas for breakfast, lunch, dinner and snacks. Then, make a list of which items you need to purchase at the grocery store.
Step 4: Be Prepared
A weekend day (or a day off) is best when preparing for the week ahead. This way, you’ll have plenty of time for your trip to the grocery store and to get your food ready to go. Once you’ve purchased your healthy foods, don’t just tuck them away in your refrigerator or pantry. Divide them into appropriate servings and package them up so that a healthy meal or snack is just a baggie away. It’s much easier to eat those raw veggies if they are already pre-portioned and placed in a baggie along with a container of light ranch dressing, than if you have to do all the chopping when the mood for some carrot sticks (or a bag of chips) hits.
Step 5: Journal Your Intake
Planning your meals and snacks goes a long way to helping you eat healthfully and maintain your allotted calorie level. The important next step is to follow through with your plan. Journaling your daily intake will help you to achieve this goal. This way, as you move on through the day, you will be able to see how many servings you have left.