Quick Tips for Meals on Your Own
Balancing your eating habits and food choices with the rest of your life doesn’t have to be complicated. Whether you’re trying to lose or maintain, managing your weight doesn’t mean putting your social life on hold. Follow these practical tips to enjoy a balanced diet without disrupting your lifestyle.
- The Meal Ideas suggested are designed to mimic healthy meal options. If you are dining out, you can use the meal structure to make your menu choices. For example, use restaurant nutrition facts, the food tracker on the mobile app or the dining out database in the online planner to determine if the item fits into the meal structure for planning your own meals.
- Use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach will likely be too.
- Remember portion control. Many prepackaged foods have multiple servings, which makes it difficult to monitor how much you’ve eaten. Instead of eating straight from the bag, measure out one food serving onto your plate or bowl.
- When dishing up your meals fill ½ the plate with vegetables and fruit, ¼ with starch, and ¼ with lean meat.
- Use the Volumetrics® approach by having vegetables at lunch and dinner, and consider veggies for crunchy, healthy snacks.
- Track what you eat and drink. Do this especially during your most challenging times (e.g., food at the office, night-time munchies, social events).
Rolls BJ. The Volumetrics Eating Plan. New York, NY: Harper; 2007.
Rolls BJ, Barnett RA. The Volumetrics Weight-Control Plan. New York, NY: Harper; 2000.
VOLUMETRICS® is a federally registered trademark of Barbara Rolls, PhD, used under exclusive license by Jenny Craig Operations, Inc.