Your Golden Box of Tips
Very Important- do not measure, kids won't, and it will be a turn off to measure ounces and cups of foods. Portion the item instead. It does not have to be exact, if you are over or under, you have done way better than whatever you were doing. These tips are great for adult or child weightloss.
For example- a box of Kraft Macaroni & Cheese has 260 calories and 3.5 g fat- for each serving (3 servings per box). Eat 1/4 of box which is less than a serving. You can look at a pot of food and figure out about how much 4 portions would look like. If you take an extra bite or two, that is OK. Put the rest in the fridge for other meals to avoid eating the whole pot.
Kraft Thick 'n Creamy Mac and Cheese, comes in the same box as the original and has 250 cal. & 2 fat g, less fat, tastes better too. With each type of macaroni, cut the butter amount in recipe in half. It's to much, add a little extra milk. It will actually taste better. Remember 1% milk.
Try to keep each meal under 475 calories and 9 grams fat.
Eating breakfast and dinner are most important, if you eat a very lite lunch thats fine. Most of your lowfat frozen dinners are around or under the 300 calorie range and under 9 grams fat.
Lite or Fat free. We do not have alot of fat free foods in our house. We do not like the taste. When kids taste the fat free foods they generally do not like them. The lite/light type foods taste great and are not too different than the original.
Examples: Light mayo , light Miracle Whip, light salad dressings, 1/3 Philadelphia cream cheese, light tub margarines, and Eckrich Lite Franks.
Our exceptions- Fat free fig newtons, fat free/sugar free Jello brand puddings, and the sugar free/fat free Jello`s, they are good.
Beverages
Diet or Regular pop. Mike does drink diet, maybe a can for dinner. We do have only diet in the house. Alot of pop is alot of sugar, which adds up to alot of extra weight. The debate with diet pop is always on going. But it is proven that alot of sugar and being over weight can give kids Type 2 Diabetes. That is why we choose diet.
Drink choices:
- Drink 8-11 ounces of 1% milk a day, or 1% chocolate, For vitamin D
- Drink a glass of orange juice a day. For vitamin C
- Some of the Vitamin Waters have some vitamins in them, make sure not to pick out the ones that are high in sugar or calories, read the labels.
- A cup of tea with a packet of equal.
- Sugar free hot chocolate.
- Stay away from the energy drinks.
- Juices- buy the 100% juices and put alot of ice in your glass.
- Diet pop- Limit to one can a day, dinner would be a good choice.
- Water- if you don't drink enough water, add extra drinks
throughout the day, it will help.
Sandwiches: We take one piece of bread, put any kind of lunch meat (about 2 or 3 thin sliced, or one thick carved kind). Place lettuce and/or tomato on one side. On the other side put your light mayo or mustard and fold in half.
Peanut butter & Jelly is a good choice. For best results you could buy real peanut butter without sugar, and jelly made from real fruit. The sweetness of the jelly will make up for the lack of sugar in the peanut butter, and it will be lower in calories. Use 1 piece of bread and put medium amount
of peanut butter on 1 side and jelly on the other and fold. If it is gushing out
of the sides, you put to much, and it will be to high in calories.
In the sample menus this is what we refer to is a half of a sandwich.
You can also use tortilla wraps or a small pita bread.
For older kids and teens: Ages 11 and up here is a quick diet that
will safely help you lose a few pounds quickly to jump start your diet. It is
only to be used for 2 or 3 days every 3 to 4 weeks. If you combine this with the regular menus & tips, you will see results.
 | ||||
| ||||
BMI Calculator Check your weight status
| ||||
| ||||
Increase Metabolism to Help Lose Weight Quickly
Learn how to increase your metabolism quickly through the correct exercise. Why does the metabolic rate lower as we lose weight? Find out more information on the human metabolism and how it works and you can lose body fat easier than following those crazy diets!
Freedieting.com
