Shannon Center Weekly Nutrition Tip -- Meal Timing and Weight Loss
Meal Timing and Weight Loss
Looking to start a weight-loss plan and don't know where to start? Follow these quick-tips to jump start your energy levels and weight-loss ... no fad diets needed.
Eat a snack or meal every 3 or 4 hours throughout the day. When you go longer than 4 hours without eating, your blood sugar starts to drop and you are more likely to overeat at your next meal. To prevent hunger and overeating, try to combine a complex carbohydrate (see list below) and a source of lean protein, at all meals spaced every 3 to 4 hours.
- Whole wheat breads, English muffins, buns
- Whole wheat pasta
- Brown or Wild rice, Quinoa, etc.
- Fruits (no fruit juices)
- Dairy, milk, yogurt
- Whole wheat crackers
- Oatmeal or high fiber cereals (all bran, Kasha)
- High fiber/protein bars (Kasha, Kind, etc.)
- Skinless boneless chicken or turkey
- Lean ground turkey or beef
- Lean pork chop or tenderloin
- Egg or egg whites;
- Nuts (small handful) or peanut or almond butter
- String cheese, Laughing Cow cheese, 1-2% cottage cheese
- Whey or plant based protein powder
- 1/3 cup of beans
- Greek Yogurt
Healthy snacks for in between meals include a complex carbohydrate and a lean protein:
- 1/2 banana and handful nuts
- 1 Fruit and low fat string cheese
- Yogurt or yogurt fruit smoothie
- 1/4 cup 1% cottage cheese and 6 whole grain crackers
- Hardboiled egg and 15 grapes
- 1-1.5 tbsp, peanut butter and sliced apple
Start a food journal; write down all the foods you eat, portion sizes and meal timing -- this will help keep you accountable.
Shannon Center Dietitian Kelly Devine Rickert
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