Nutrition

Lipsonix® is not a replacement for a healthy lifestyle. In order to help you look and feel your absolute best, the Allan Centre recommends you follow these tips to help you develop new habits when it comes to nutrition:

Use smaller plates and divide your portions.

Portion control is a crucial aspect of weight control. Try putting your dinner on a smaller salad plate, or using a cereal rather than a soup bowl. Seeing a smaller plate full of food will feel much more satisfying than smaller portions on a large plate. When dining out, try splitting your meal in half before you start. The leftovers will be great for lunch for tomorrow! At home, fill half your plate with high-fiber and low calorie vegetables. Split the other half between a whole grain (like brown rice) and a lean protein, such as chicken or fish.

Slow down.

Remember that it takes 20 minutes for your body to register a feeling of fullness. Slow down and savour your meals.

Increase your fiber intake.

You’ll feel more satisfied while taking in fewer calories with high-fiber foods. Good choices are whole grains, fruits, vegetables and beans.

Drink at least two liters of water per day.

It can be easy to mistake hunger for thirst. Increasing your water intake will keep you full between meals and decrease snacking.

Avoid late night eating.

Late night snacking can quickly sabotage a full day of healthy choices. The later your dinner time, the lighter your meal needs to be. Try not to snack for two hours before bed.

Beware of liquid calories.

Many people don’t realize the number of calories they drink in a day. Between sugary soda, juices, alcohol and coffee drinks loaded with cream and sugar, you can pack on the pounds without noticing how many calories you’re taking in. Try to think of these drinks as treats, and make the majority of your liquid intake water.

Eat breakfast.

Having a breakfast full of fiber and protein will keep you feeling full, and away from mid-day snacks. Good options are whole-wheat toast with peanut butter or an omelet with veggies and cheese.

Keep healthy snacks on hand.

Busy or stressful days can lead to grabbing convenient or comfort foods – usually unhealthy choices. Keep pre-cut veggie sticks in the fridge, a bag of nuts in your desk drawer or an apple in the car for a quick, easy snack. The key to a healthy, filling snack between meals is to include protein. Try peanut butter on crackers, fruit with cheese or Greek yogurt with fruit or nuts.