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If you have a higher calorie snack, such as peanut butter, nuts or dried fruit, decrease calories in your next meal.
Buy the right foods.
Identify foods that trigger mindless eating and buy less often.
Take along healthy snacks.
Avoid vending machines, mall food stands and fastfood by packing healthy snacks in zip-lock bags or small containers for your desk, car, purse or pocket.
If you are an excessive "nibbler" wait '0 minutes before eating.
Take a walk, read, call a friend. You may no longer need to eat if you distract yourself.
Eating Well When You Need to Heal
Whether recovering from surgery or if you have pressure ulcers or diabetic foot ulcers, a healthy diet is essential. Adequate protein, vitamin C and zinc are needed for building new skin. Sufficient water is required to move the nutrients to the healing areas. If you have a good appetite, you should be able to meet increased needs if you choose plenty of the following foods and drink eight cups of fluid daily.
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- Meat, poultry and fish
- Milk, cheese and yogurt
- Soy milk, tofu and other protein-containing soy foods
- Legumes (dried peas and beans)
- Nuts, nut butters and seeds
Talk to your doctor, registered dietitian or wound care specialist before increasing protein if you have kidney disease. Excess may be harmful.
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- Meat, liver and seafood
- Eggs, milk, cheese and tofu
- Whole grain foods, wheat germ and wheat bran
- Pumpkin seeds and sunflower seeds
Talk to your doctor before using supplements. Excess zinc can interfere with copper, iron and antibiotic absorption and reduce immune function.
Vitamin C
Fruits:
- Citrus fruits and juice
- Strawberries and other berries
- Cantaloupe and watermelon
- Pineapple
- Guava, papaya and mango
Vegetables
- Tomatoes and tomato products
- Broccoli
- Bell peppers, all colors
- Sweet and white potatoes
- Winter squash
- Dark green, leafy vegetables
Talk to your doctor before taking supplements. Excess vitamin C can cause diarrhea and kidney stones. It can alsoalter absorption or action of other vitamins and prescription medicine.
To increase calories: use extra oil in cooking and eat calorie-dense foods such as seeds, nuts, nut butters and dried fruit.
To increase protein: snack on seeds, nuts, nut butters, cheese, yogurt or hard boiled eggs.
Super Pudding Recipe
- 2 cups whole milk
- 2 Tbsp. vegetable oil
- 1 package instant pudding
- 3/4 cup non-fat dry milk powder
Blend milk and oil. Add pudding. Mix well and chill until set. (1/2 cup = 250 calories and 8.5 grams protein.)
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Super Shake Recipe
- 1 cup whole milk
- 1 cup ice cream
- 1 package instant breakfast powder
Mix ingredients well in blender. (One serving = 550 calories and 17.5 grams protein.)|
Losing Weight Healthfully:
more than a number on the scale
Weight loss is an important treatment for many medical problems including diabetes, cardiovascular disease, gastroesophageal reflux and obstructive sleep apnea. It's essential to find the right approach for your lifestyle and food preferences. There are so many tips and resources available that it's impossible to include them all. These basic guidelines will help you on the road to lower weight and better health.
Easy Strategies That Really Work
Cut calories gradually.
Record your intake for a few days and total the calories. Look for 200-300 calories you could easily cut out. If you don't begin losing, repeat the process.
Drop the pop and calorie-filled coffee drinks.
Choose drinks that provide nutrition, not just calories, such as low fat milk or soy milk. Limit juice, it won't fill you up as much as a piece of fruit, which has fiber..
Eat enough for adequate nutrition.
Unless on a medically-supervised diet, women usually need
at least 1200 calories daily and men need 1500 calories to keep metabolism (calories burned) from dropping and to meet nutrient needs.
Eat 5-6 times daily.
Low-calorie snacks keep you from being too hungry.
Add healthy foods to your plate.
Focus on lean meats or soy foods, whole grains, fruits and vegetables with a small amount of healthy fat.
Use smaller dishes and glassware.
This helps you take reasonable portions. Pre-portioned dishware is available for calorie control.
Eat slowly.
It takes about 20 minutes to feel full.
Keep a food log.
If you aren't losing weight, you may be eating more calories
than you realize. Use food labels and restaurant guides for calorie information.