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Do you want to loose a few pounds and keep
them off?
Go see Dr. Berkebile.
(814) 266-3775
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Weight Loss
through Healthy Eating:
Helpful Tips!
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Tofu and Soy Products: |
Helps lower LDL (bad Cholesterol) |
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Cold Water Fish: |
Salmon, Herring, and Mackerel
... Omega 3 Fatty Acids. Helps reduce risk for Blood Clots. |
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High
fiber: |
Apples, Alfalfa Sprouts,
Bananas, Barley, Beans, and other Legumes. Carrots, Grapefruit,
Oat Bran, Oranges, and Strawberries. Blueberries, Cherries (fresh),
Strawberries, and Blackberries helps to fight Arterial disease. |
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Monounsaturated
fats: |
Found
in Avocados, Nuts, Olives, Peanuts, and Canola oils, but don't
exceed your recommended daily servings.
Don't eat a lot of
these!! |
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Breakfast: |
Cereals with more than
3 grams of fiber and less than 6 grams of sugar per serving add
fat free milk.
Low fat waffles with jelly,
make your own pancakes, French toast, or waffles from low fat
recipes.
Egg white omelet with
lot of vegetables and nonstick vegetable spray (olive oil). Also
use fat free cheese. (be sure to check back of packages to
see how much fat is inside). Serve with fresh fruit and favorite
bread, bagel or English muffin. (Don't go over board). |
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Lunch: |
Beans (not from a can). Boil the dry
beans for 2 minutes the night before, let soak overnight for
6 - 8 hours. Rinse beans add water to beans bring to boil.
Can add seasonings to
your liking to it to keep the meals interesting and not boring.
1) Beans boiling add sliced
onions as much as you like, add cut tomatoes and seasonings of
your choice. Add carrots in little slices and celery sliced.
Boil for 30 minutes to 1 hour. Let cool and serve. Refrigerate
unused for a later meal or freeze it. Can add fat free cheese
on top.
2) Beans boiling add sliced
red and green peppers cook for 30 minutes to 1hour then add either
pasta or rice. Stir and let sit for 10 minutes.
- Or -
Salads prepared with fat free dressing
used sparingly. |
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Beverages: |
Green tea instead of coffee.
Orange Julius originals.(only
1 gram of fat)
Red Grape Juice
Cranberry Grape juice
Apple juice not from concentrate.
Distilled water.
No more than 1 glass of
wine or beer a day. |
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Snacks: |
Low salt and Low fat.
Angel food cake, bagels,
breadsticks, frozen grapes, fresh fruit, melba toast, rice cakes,
popcorn, Pretzels, raw vegetables with nonfat or low fat dip.
Fig and other fruit bars, low fat brownies, cakes, cheesecakes.
Low fat yogurt, fruit ices, ice milk, puddings made from skim
milk.
Don't eat a large quantity
of these because sugar can be converted into fat. Which in turn
can raise the level of triglycerides in your system. |
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