WEIGHT MANAGEMENT STRATEGIES
There are four basic Macronutrients that the body needs in order to get through each day;
CARBOHYDRATES, PROTEINS, FATS and SODIUM. It is important to know that
you should never under any circumstances cut any food groups from your diet whether
trying to lose weight or maintain your weight. Here is a synopsis of what each
Macronutrient does for you.
CARBOHYDRATES: These are organic Macronutrients containing carbon,
hydrogen and oxygen. Carbohydrates are effective fuel sources for the body and include
starches, sugars, and fibers. Carbohydrates are broken down into three groups:
Monosaccharides which are simple sugars, Disaccharides which are a combination of two
simple sugars and Polysaccahrides which are complex sugars. Carbohydrates contain four
calories per gram consumed.
Carbohydrate Rich Foods
Brown Rice, Sweet Potatoes/Yams, Legumes, Oatmeal (not
instant), Whole Grain Breads,
PROTEIN: Is a highly complex nitrogen containing Macronutrient found in all animal
and vegetable tissues. Proteins are made up of Amino Acids and are essential for the
growth and repair of lean muscle. You get your most of your Amino Acid support from
animal Protein; however, you can still get some support from vegetable Protein. Proteins
contain four calories per gram consumed.
Protein Rich Foods
Chicken, Turkey, Fish, Tofu, Legumes, Egg Whites, Lean Cuts of
Beef (Sirloin, Chop Meat that is 93% to 97% lean) Lean Cuts of
Pork
FAT: These are the trickiest Macronutrients out there because you must consume healthy
and sensible fats as opposed to fattening fats. Fats serve a variety of functions in the body:
1) Structural components for all cell membranes, 2) Supply necessary chemical substrates for
hormone production. There are twp types of fats: 1) Saturated Fats which are the “bad”
fats and 2) Unsaturated Fats which are the “good” fats. You may hear dietary fats referred
to as Lipids or Triglycerides, this is what the doctor checks when doing Cholesterol
bloodwork on you. Of all the macronutrients, Fat has the highest calories per gram, holding a whopping
nine calories per gram.
Unsaturated Fat Rich Foods
Flax Seed (oil or ground), Olive Oil, Avocado, Natural Peanut
Butter, Unsalted Nuts
SODIUM: The primary job of this Macronutrient is to regulate the extra cellular fluid in
your body. Remember to keep your Sodium intake to below 2,000 mg per day.
.
Sodium Rich Foods
Basically any condiment is considered to be rich in Sodium
CARBOHYDRATE SOURCES
Fruit/Fruit Juices
Apple, Apple Juice, Apricots
Banana, Cantaloupe, Cherries
Grapefruit, Grapefruit Juice, Grapes
Kiwi, Mango, Nectarine
Orange, Orange Juice, Peach
Pear, Pineapple, Pineapple Juice
Plums, Raisins, Strawberries, Watermelon
Breads
Any bread that contains WHOLE WHEAT as it’s main or first ingredient.
Cereals/Grains
Cream of Wheat, Grape Nuts, Nutri-Grain
Oatemal, Puffed or Shredded Wheat
Pasta/Potatoes/Rice
Whole Grain Pasta
Baked, Broiled or Mashed Sweet Potatoes
Brown or Grain Rice
Pasta/Potatoes/Rice
Asparagus, Beets, Broccoli
Brussel Sprouts, Cabbage, Cauliflower
Celery, Cucumber, Eggplant
Green Beans, Lentils, Lettuce
Mushrooms, Onions, Peas
Peppers, Spinach, Tomtatoes
PROTEIN SOURCES
Meat and Eggs
Beef, Flank Steak
Lean Ground Beef 931% - 97% Lean
Beef Top, Round, Eye
Chicken Breast, Cottage Cheese
Egg Substitute or Whites
Protein Powder, Turkey Breast, Pork
PROTEIN SOURCES
Fish
Clams, Crab, Haddcok, Halibut
Lobster, Salmon, Scallops
Sea Bass, Shrimp, Snapper
Swordfish, Trout, Tuna Steak,
Tuna in Water, Whitefish
FAT SOURCES
Nuts/Butters
Almond Butter, Cashews, Cashew Butter
Macadamia Nuts, Peanuts,
Peanut Butter, Walnuts
Oils
Almond Oil, Canola Oil, Corn Oil
Olive Oil, Peanut Oil, Sesame Oil
Other
Avocado, Guacomole, Olives
SODIUM SOURCES
All condiments and seasonings
TIPS FOR HEALTHY EATING
Healthful Proteins
Protein is crucial for any eating plan. It ensures that you are losing fat and not muscle.
Good Carbohydrates
Some fad diets will make you skip carbohydrates completely….this is NOT HEALTHY.
What is healthy is to keep within the Glycemic Index. Foods that are low on the Gylcemic
Index are the most productive Carbohydrates because they keep your blood sugar stable.
Spikes in blood sugar are what cause you to feel hungry when you really aren’t.
Healthful Fats Moderation
Skimming some of the Fat from your diet can help to reduce the calories you absorb from
fat. People who include some Fat -rich foods in their weight loss diets felt more satisfied
and were better able to stick to a healthy eating pattern. Fat that are encouraged are the
ones you get from nuts, olive oil, flaxseeds, and avocados, these Fat satisfy without clogging
arteries.
Bulk and Roughage
Foods that have a high water content and plenty of fiber create a feeling of fullness and
satisfaction without excess calories. All unrefined plant foods are fiber rich.
Get Plenty of Calcium
Diets low in Calcium can create hunger. Getting enough Calcium from foods is important
for your bones and teeth.
Don’t Go Too Long Without Eating
Always work it so that you can eat around every 3 hours.
Keep Healthy Foods On Hand
Always keep healthful foods in stock in your refrigerator, freezer and pantries, this will ward
off unhealthy binges.
YOUR FAVORITES MADE HEALTHY
INSTEAD OF
CHOOSE
Regular Pasta
Whole Wheat Pasta
White Rice
Brown Rice
White Bread
Whole Wheat/Grain Bread
Regular Ground Beef
93%/97% Lean Ground Beef
Cheese
Low Fat Cheese
Mayonnaise
Low Fat Mayonnaise
French Fries
Sweet Potato Fries
Pancakes
Whole Wheat Pancakes
Ice Cream
Yogurt
Reduced Fat or Frozen
Regular Candy Bar
Patty
3 Muskateer or Peppermint
Fried Chicken
Oven Baked Chicken
Potato Chips
Baked Chips or Pretzels
Salad Dressing
Vinegar
Light Dressing or Oil and
These are just a few tips that you can incorporate into your daily meal planning.
Remember you can always make healthful substitutions for any and all meals!
Have a Healthy and Happy Lifestyle!!