These tips change
eating attitudes about foods and about environment.
This section has been designed
to help you stay with your program,
providing information that can be used at home or on the
road.
These
tips change eating attitudes about foods and about environment.
This section has been designed to help you stay with your
program, providing information that can be used at home
or on the road.
SHOPPING TIPS
Never go shopping when
you’re hungry. Eat something before you go.
Be a smart shopper when
choosing dressings. Some are much higher in caloric
value than others.
Read all labels on canned
and packaged foods. Try to avoid foods that don’t
give nutritional information. This will protect you
from eating foods high calories, fats, and sodium.
Select lean and white
meats for their lower fat content.
When purchasing canned
tuna or chicken, always make sure it is in processed
in water.
Always choose non-fat
and low-fat dairy products.
FOOD FLAVORING TIPS
Use sprinkle-on spices
or powders to flavor vegetables and meats.
Use non-fat plain yogurt
and non-fat cottage cheese in place of mayonnaise and
sour cream.
Use herb seasoning mixtures
made without salt or MSG such as Spike, Lawry’s
Salt-Free, fresh herbs, or low sodium soy sauce to enhance
food flavor.
COOKING TIPS
Broil, bake, and grill
foods; this will reduce excess fat.
Use spray cooking oils
such as Pam rather than regular oils.
Use non-stick frying
pans, pressure cookers, steamer baskets, and roast racks
to cook foods. These tools aid in separating fats.
RESTAURANT TIPS
Choose restaurants that
offer a variety of foods that fall under your meal plan.
Before going out, try
to eat a snack to avoid overeating.
Ask the waiter/waitress
how food is being prepared to ensure that there is no
hidden fat through additives such as butter, sour cream,
oils, etc.
Ask for baked potatoes
to be served plain.
Have all sauces and dressings
served on the side.
Study your menu and look
for broiled meats and fish.
Order a lean cut of steak
such as filets, ground steak, or grilled chicken breast,
preferably broiled.
Don’t fill up on
bread! Order a vegetable appetizer instead.
OTHER INFORMATION
Avoid eating late at
night. This is the time when the metabolism will, most
unlikely, burn calories.
Keep track of the times
you are most likely to snack in your food diary.
Have some type of low
calorie alternative available such as fruit.
Drink 8 or more glasses
of water every day. Squeeze lemon or lime in your water.
For
more information on the fat burning benefits of the bodybuilding
lifestyle, call
Sandra Blackie at (858) 273-4151
or visit our website at www.freedomoffitness.com.
Freedom of Fitness is a nutrition,
exercise and wellness counseling firm located in San
Diego, California.
Our goal is to improve personal health and fitness
levels by providing a realistic approach to nutrition
and exercise.
Our programs are lifestyle oriented, and not a quick
fix. Whether you are a student or businessman, homemaker
or professional athlete, we create a personalized
program just for you.
