Body Mass Index - Bmi (Page 3 of 3) in pdf

Body Mass Index - Bmi Page 3

Get Support

• Enlist the support of friends and family to encourage you to stick with your lifestyle

modifications. Maybe you could convince them to join you in your healthier lifestyle.

• Consider joining weight watchers. They are a great organization and provide great support and

encouragement to reach your health and fitness goals.

Eating Out

• Buzz Words

* Look for: Dishes lower in saturated fat/ cholesterol contain the works: grilled, broiled, roasted,

poached, steamed, backed, lightly sautéed or stir fried.

* Avoid: Dishes High in saturated fat and calories oftan contain the words: fried, butter sauce,

crispy, creamed, au gratin, casserole, pot pie, alfredo, or béarnaise.

• Portion Size

* Super sized portions mean super sized calories

* Share an entrée with a friend or co-worker and order a salad with low cal dressing to go with it

* Ask for a take-out box as soon as your meal arrives and put half in the box before you start

eating

• Lower the fat

* Ask for salad dressings, gravies, butter or cream sauces be served on the side. Then use

sparingly.

* If choosing a sautéed item, request that it is lightly sautéed in olive canola or peanut oil

• Beverages

* Avoid excess calories from beverages. Stick with water, diet soft drinks or iced tea.

* If choosing alcohol, limit to one glass of wine or one beer.

Body Mass Index - Bmi Page 3