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.
