Diet Checklist
Table of Contents
Introduction
Do...
Hydrate! Drink plenty of water before, during, and in between meals.
Keep it fresh
Eat lean protein such as skinless chicken breast, turkey, fish (such as salmon and tilapia), lean beef (like flank steak) and lean pork loin
Eat lowfat dairy like plain ;Greek ;yogurt and drink low-fat cow's milk
Eat whole grains, such as brown rice, barley, quinoa and bulghur
Remember healthy fats
Eat a combination of fresh produce, whole grains, lean protein and healthy fats at every meal.
Eat several small meals a day, every 3 hours or so
Have a light meal about 3 hours before bed
Bake, steam, or simmer your food.
Experiment with herbs and spices
Eat your oatmeal! ;Oatmeal is filling, delicious, and good for you
Don't...
Skip meals or starve yourself
Eat too few calories, especially if you're active
Go to bed hungry
Skip breakfast
Completely cut out a food group (such as carbs)
Avoid...
Using Margarine and hydrogenated oil
Eating pre-packaged foods, they're chock-full of harmful preservatives, and/or synthetic ingredients.
Eating refined foods, like those containing white flour and sugar.
High fructose corn syrup at all costs! This, like sugar, is harmful and found in a surprising array of food products, like ketchup.
Using salt, cream sauces, and pre-bottled marinades.
Alcohol, as it is usually empty calories with lots of added sugar
Fatty meats such as full-fat beef, bacon, ;pepperoni ;and salami.
Deep frying, stir-frying, and ;sauteing
Hard yellow cheeses and cream cheese
Try...
Eating an apple before meals
Using stevia sweetner instead of sugar
Cutting back on ;caffeine, especially in soft drinks or fatty lattes
Craving something sweet? Have some fresh fruit, top greek yogurt with berries or sample some dark chocolate.
Substituting to make your ;recipes ;healthier
Adding some spice! Spicy jalapeno peppers, dried crushed chillis, and hot paprika add a kick to your foods and may fire up metabolism.
Foods you may not be familiar with, but should definitely try
Download or Print this Diet Checklist
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Presented by:
Lauren Meir
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Details
Trying to lose weight for the summer? Incorporate these healthy eating habits into your lifestyle and you'll notice big changes...fast! Eat fresh, whole foods, drink plenty of water, and watch the pounds drop - the healthy way!
Tips
Did You now what are next generation foods? These are nutrient-rich foods that either 'contains' the next generation, nourishes it, or both. For example, eggs! The perfect protein, eggs contain all the essential amino acids for humans, and are loaded with nutrients like folic acid, calcium, and several key vitamins. Certain nuts - also the "seeds of new life" contain healthy fats and amino acids (like walnuts, which are rich in omega-3). Also beans, lentils, and other legumes are high in fiber and a good source of plant protein.
Helpful Hints:
- Go slow. Try integrating just a few of the above mentioned healthy habits into your diet, and you'll start to notice a change. Not only will you feel fuller longer, but as your body adapts you'll start craving fresh fare over pre-packaged products. Even cutting out refined flour and grains (such as white bread and rice) with whole grain alternatives will become second nature.
- Incorporate moderate exercise into your schedule. Take the dog for a brisk walk, or play with the kids outside.
- It's ok to cheat occasionally! In fact, some studies show it may actually help you maintain your healthy habits. If you maintain a healthy diet, there's no reason you can't partake in a piece of pizza or birthday cake once in awhile. Just make sure you know what's right for you. For some people, the occasional treat during special occasions is enough. For others, one cheat meal a week is acceptable.
Who it's for
This Diet Checklist is for anyone who wants a simple, practical way to get things done without missing steps.
- Avoid forgetting - keep all your Diet essentials in one place (external memory)
- Save time - start from a proven Diet structure instead of a blank page
- Stay on track - track progress, come back later, and keep momentum
- Coordinate with others - share the list and divide responsibilities
- Learn the process - follow the steps in a sensible order, even if it's your first time
How to use it
How to use this Diet Checklist
- Save Diet Checklist to your free Checklist account so your progress is saved and synced across devices.
- Customize it in the app: remove anything that does not apply, then add your own details for Diet (dates, sizes, addresses, notes).
- If others are involved, invite them to collaborate and divide responsibilities.
- Work through the list: check items off as you go, and set reminders for time-sensitive steps.