When following plan, there are some fundamental food choices essential for good health and nutrition. Weight Watchers covers these in its Good Health Guidelines and includes the daily recommendation to:•Include at least 5 servings of fruits and vegetables (9 if you weight more than 350 pounds).
•Have at least 2 servings of milk; 3 if you are a nursing mom, a teenager, are over 50 or weigh more than 250 pounds.
•Drink at least 6 glasses of nonalcoholic drinks.
•Get a serving or two of a protein-rich food.
•Take a multiple vitamin-mineral supplement.
•Limit added sugars, sodium and alcohol.
•Have 2 teaspoons of healthy oil, including olive, canola, sunflower, safflower, or flaxseed.
•Choose whole-grain foods whenever possible.
•Aim to get at least 30 minutes of moderate-intensity activity.
Where would you be????? I don't expect perfection....but people, this IS doable.
Maybe just try a couple for a week or two. Then add in a couple more. Before you know it, you will have a new healthy lifestyle. I can honestly say, this IS how I eat and live. Not 100% perfect. But, I do follow these to make me a better me, a healthy me.....for goodness sake, I feel so much better than when I ate "crap". All that processed food. Fried. Yucky stuff!
So, lets get going, make this month "IT" the month we get our act together, start taking care of us!
The Good Health Guidelines can help you give your body all the nutrients it needs.
Fruits & Veggies
Aim To Eat: 5 Servings per day
(9 if you weight more than 350 pounds)
Why? So you're sure you're getting enough fiber and all the other vitamins and minerals found in plants.
What That Looks Like: 1 cup per serving for leafy greens, 1/2 cup per serving for others
Lean Protein
Most people get enough protein in their diets. Research has shown, however, that some people don't
Aim To Eat: 1 to 2 servings per day of cooked meat, fish, or poultry, each between 2 and 3 oz. Vegetarians, take note: The following also count as 1 oz each: one egg, 1/2 cup cooked dry beans
Why? To stay satisfied and to obtain necessary amino acids, iron, zinc, and other nutrients
Non-Fat & Low-Fat Dairy
Note that non-fat options are Weight Watchers Power Foods and better for weight loss.
Aim To Eat: 2 servings per day (3 if you're a nursing mom or a teenager; or if you're over 50; or if you weight more than 250 pounds)
Why? For calcium, vitamin D, zinc, phosphorus, and other essential vitamin and minerals
What That Look Like: 1 cup milk or calcium-fortified soy milk; lattes (12 oz) and cappuccinos (16 oz); Weight Watchers Smoothies; 1 cup yougurt or pudding; cheeses, including cottage (2 cups)., hard or semisoft (1 1/2 oz), and ricotta (1/2 cup)
Whole grains
Aim To Eat: Whenever possible instead of refined, white grains
Why? Whole grains are rich with nutrients, including fiber, fruits & veggies, non-fats & low-fat dairy, whole grains, lean protein
Liquids
Aim To: aim to drink at lease 6 glasses of nonalcoholic drinks per day
What Counts: Milk, juice, seltzer, diet soft drinks, even coffee and tea.
But the best choice is water .
My new "Sin"....this makes me feel Naughty!
Blueberry Smoothy
2 points plus
1 cup frozen blueberries (any fruit)
1/2 cup h2o
1 (6 oz) container low fat vanilla or fruit flavored (match fruit w/ yogurt)
Honey, optional
ice(not too many because berries are froze) yummy!
DIRECTIONS
1. In a blender, place blueberries, water and yogurt. Cover and blend on high speed about 1 minute or until smooth. Sweeten to taste with honey if desired. 2. Pour into 2 glasses and serve immediately. Makes 2 Servings (Serving Size: 1 Cup)
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