Weight Management

Maintaining a healthy weight is key to preventing chronic diseases such as diabetes, heart disease, or kidney failure. Whether your struggle is to lose weight or maintain your current weight, a Dietitian can help you create a plan that suites your needs.

Tips For Managing Weight Through Diet

  • Eat nutrient dense foods versus calorie dense foods.
  • Fill half your plate with non-starchy vegetables, a quarter of your plate with lean protein and a quarter with whole grain food sources.
  • Eat the rainbow—select a wide variety of colorful fruits and vegetables.
  • Choose low-fat or fat-free dairy sources.
  • Choose a meal plan that works for you. Don’t diet if dieting doesn’t work for you.
  • Incorporate at least 30 minutes of exercise daily.

Sample Breakfasts for Weight Management

1 cup whole grain oatmeal

1 cup fat-free milk

1 cup berries

2 tablespoons ground flaxseed

Dash of cinnamon


1/2 avocado, mashed

2 eggs, scrambled

2 slices whole grain toast

1 cup fat-free milk

1 cup grapes


Omelet made with 3 cups of vegetables

Salsa for topping

2 slices low sodium turkey sausage

1 cup blueberries

1 cup fat-free milk

 

Click here to download the printer friendly version