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Your nutrition mantra

Posted: Feb 28, 2013

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Your nutrition mantra

In February’s BMI Newsletter, I made mention of a nutrition mantra.  I’ve received some questions regarding some of the points, so below is further explanation of each point.

  1. Record everything you eat – keeping a food diary increases ones chances of losing weight by creating awareness and thoughtfulness around dietary choices.  Diarizing also allows both the individual and clinician to look for patterns (e.g. determining which foods might be causing reflux, constipation, etc…).
  2. Eat every 2-3 hours – this helps you stay ahead of your hunger which can help prevent one from making less healthy choices driven by feeling famished.  It also helps promote more stable blood sugar levels throughout the day – an important part of appetite control.
  3. Always include protein – in order to maximize satiety which is what you want your meals and snacks to accomplish.  By not including protein you are more likely to feel hungrier throughout the day.
  4. Meet your minimums – for woman: 300 calories per meal, 150 per snack.  Men want to aim for 400 per meal and 200 per snack.  Consuming less will probably result in hunger and increases the risk of nutrient deficiencies.
  5. Thoughtfully indulge – It is very important not to deprive oneself i.e. make sure you are including all the foods you enjoy.  The key is to have the smallest amount of decadent foods as infrequently as possible while still feeling satisfied. 

Mark McGill, RD