Back to: Day 5 Let’s Add Nutrition
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Today will start making changes to our nutrition. Yesterday’s email had great information about less dense foods and you can use the information to start making changes to your meals or snacks.
Today’s CHALLENGE:
- Pick one meal to improve. It can be breakfast or lunch or dinner. Make it a less dense meals, full of nutritious foods. Here are some examples:
Breakfast:
- Eat boiled eggs instead of fried eggs
- Replaced 1/2 cup pf granola with 1/2 cup of oatmeal cooked in water
Lunch:
- Eat tuna fish packed in water instead of oil.
- Use lettuce or a leafy vegetable like collard greens as a wrap instead of tortillas or flat bread.
- Start your meal with broth based soup instead of creamy soups.
Dinner
- Cook vegetables in a non-stick pan or steam instead of sauteing in oil.
- replace 1 cup of regular pasta with 1 cup of spaghetti squash
- serve your chicken with baked potato instead of fries
Challenge or Actions
1. We are also going to start logging your meals and snacks. You can do this using an app like loseit or myfitnesspal (no affiliations to any of the apps).
2. Log your water intake
3. log your steps
4. Already logging water and food intake, practice mindful eating. Take the time to savor each bite, pay attention to hunger and fullness cues, and eat without distractions.
5. write down your feelings in your journal
