Geisinger-Lewistown
Get Fit Program
Healthy Eating Guidelines
Eat three meals a day on a regular schedule--in the kitchen or dining room; do not eat in front of the television or while working on the computer.
Only eat one portion at meals and do not have second helpings.
Use healthy cooking techniques such as baking, broiling, boiling, and grilling.
Cut all visible fat, including skin off of the meat.
Use skim or super skim milk.
Avoid sugar-containing soft drinks such as regular soda, Kool-Aid, iced tea, Capri Sun, Sunny-D, Gatorade and other such drinks.
Use water--a lot! It is good for you. You may also drink artificially sweetened beverages--crystal-light makes a line; you may also, on occasion, drink Propel or Kook-Aid Jammers 10.
Limit juice to 4-6 ounces per day--measure the serving. Juice should not be used when you are thirsty; if you are thirsty, DRINK WATER!
Limit high fat and high calorie foods, such as fried foods, gravies, butter, margarine, sour cream, mayonnaise, whipped cream, and whole milk.
Plan 1-2 healthy snacks per day of about 150 calories each. Examples include: 1 medium soft pretzel; 2 small boxes of raisins; 4 small cookies; 1 large piece of fruit; 40 goldfish crackers; 4 graham crackers plus 1 cup of skim milk; 6 vanilla wafers plus 1 cup of skim milk; 12 vanilla wafers; 6 cups lite microwave popcorn. Raw vegetables with 2 tablespoons low-fat dressing are also a great low-calorie snack.
Remember, you also need to exercise; if you are not doing anything now, start out with 10 minutes a day and work your way up to 60 minutes a day; walking or riding your bike is a great form of exercise--and walking doesn't cost any money.
Take it one day at a time!
Remember, for every extra 100 calories consumed per day, you will gain 10 pounds per year! Every bite counts.
You can get a lot of great information at the following website:
win.niddk.nih.gov/publications/index.htm Also, check out:
www.calorieking.com
www.thedailyplate.com
www.kidshealth.org
www.teencentral.net
www.parkteen.org
www.checkyourhealth.org
Get Fit Program
Healthy Eating Guidelines
Eat three meals a day on a regular schedule--in the kitchen or dining room; do not eat in front of the television or while working on the computer.
Only eat one portion at meals and do not have second helpings.
Use healthy cooking techniques such as baking, broiling, boiling, and grilling.
Cut all visible fat, including skin off of the meat.
Use skim or super skim milk.
Avoid sugar-containing soft drinks such as regular soda, Kool-Aid, iced tea, Capri Sun, Sunny-D, Gatorade and other such drinks.
Use water--a lot! It is good for you. You may also drink artificially sweetened beverages--crystal-light makes a line; you may also, on occasion, drink Propel or Kook-Aid Jammers 10.
Limit juice to 4-6 ounces per day--measure the serving. Juice should not be used when you are thirsty; if you are thirsty, DRINK WATER!
Limit high fat and high calorie foods, such as fried foods, gravies, butter, margarine, sour cream, mayonnaise, whipped cream, and whole milk.
Plan 1-2 healthy snacks per day of about 150 calories each. Examples include: 1 medium soft pretzel; 2 small boxes of raisins; 4 small cookies; 1 large piece of fruit; 40 goldfish crackers; 4 graham crackers plus 1 cup of skim milk; 6 vanilla wafers plus 1 cup of skim milk; 12 vanilla wafers; 6 cups lite microwave popcorn. Raw vegetables with 2 tablespoons low-fat dressing are also a great low-calorie snack.
Remember, you also need to exercise; if you are not doing anything now, start out with 10 minutes a day and work your way up to 60 minutes a day; walking or riding your bike is a great form of exercise--and walking doesn't cost any money.
Take it one day at a time!
Remember, for every extra 100 calories consumed per day, you will gain 10 pounds per year! Every bite counts.
You can get a lot of great information at the following website:
win.niddk.nih.gov/publications/index.htm Also, check out:
www.calorieking.com
www.thedailyplate.com
www.kidshealth.org
www.teencentral.net
www.parkteen.org
www.checkyourhealth.org
