Meghan Tiernan (MS, RD, LDN) is a registered dietitian with a passion for helping others achieve a healthy lifestyle. She strives to help others learn the most nutritious way to eat, in order to achieve good health. Meghan enjoys cooking and running and believes that with just some basic knowledge, you can gain the confidence in yourself to know that you can eat well.

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Dietitian Consult

by Meghan Tiernan, MS, RD, LDN

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Valentine’s Day is over, the last holiday that features food for a while! Now it’s time to focus on taking off those pounds that had been put on over the holidays and really get on track with those New Year’s resolutions. Here are a few tips to jump start your weight loss goals.

1. Skip the caloric drinks. One 20-ounce regular soda will cost you 250 calories, but limiting or even omitting high calorie drinks like sodas, juices, juice drinks and iced tea/lemonade will easily save you hundreds of calories each day.

2. Limit carbohydrate foods to one cup. By measuring out things that are easy to overeat based on the serving size, you’ll automatically save calories without having to get rid of the food all together. Be sure to measure out things like cereal, rice, pasta and ice cream and just by measuring it, you’ll save hundreds of calories and you haven’t had to give up a thing!

3. Make half your plate veggies. By filling up your plate for lunch or dinner with non-starchy veggies such as broccoli, salad, zucchini, etc, you’re filling up your plate with low calorie, fiber-rich foods and leaving less room for the higher calorie foods like the starches and proteins.

4. Skip the wraps. So you think that those flat wraps are the low calorie choice for a sandwich? An average wrap will cost you anywhere from 300-350 calories and that’s without adding anything to it! Instead, choose 100% whole wheat bread or opt for a half sandwich with a piece of fruit or salad to make your lunch healthier. Also, be sure to choose low calorie condiments like mustard, relish, vinegar, hummus or low fat mayo (if it’s an option) to make it an even healthier sandwich.

5. Get moving. Try to include at least 30 minutes of physical activity most days of the week (most days = 5 days). It can be as easy as taking the stairs instead of the elevator, parking farther away in a parking lot, taking 3-10 minute walks each day or getting on a machine for 30 minutes a couple times a week. Getting adequate exercise will help rev your metabolism and balance out the calories that you’re eating.

Happy, healthy eating!


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