Top of the BCDM programs.
Healthylife® Weigh Menus & Recipes Choose a wide variety of whole fruits and vegetables for a huge assortment of vitamins, minerals, phytochemicals, and fiber. Select fresh, frozen, dried, or canned. Choose canned fruit packed in juice to avoid added sugar. Choose canned vegetables with reduced or low sodium levels. Try to include a fruit or […]
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Healthylife® Weigh Part 3 Not getting enough sleep can affect your appetite and make it harder to manage your blood sugar. A shortage of sleep also: * Triggers ghrelin, a hunger hormone. Ghrelin increases appetite, especially for sweets, salty foods, and starches. * Decreases another hormone, leptin. Leptin helps your body know when you are
Healthylife® Weigh Menus & Recipes Your work schedule, culture, travel, dietary restrictions, or preferences will influence your meal schedule. Generally, a daily schedule for eating includes: * Breakfast: First meal after waking up * Lunch: 3-4 hours later * Dinner: 4-5 hours later * Snacks: Smaller amounts of food between meals (optional) Goals for all
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Healthylife® Weigh Part 2 Grains & starches make up one quarter of MyPlate. This section includes foods made from grains, such as wheat, rice, quinoa, and oats. It also includes starchy vegetables like potatoes, winter squash, peas, and legumes. 1 ounce of grains & starches counts as: * 1 slice of bread * 1 ounce
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Healthylife® Weigh Menus & Recipes Grains & starches include foods made from grains, such as wheat, oats, rice, and quinoa. It also includes starchy vegetables and legumes. These foods provide a healthy source of energy for your body. They contain vitamins, minerals, dietary fiber, and phytochemicals. Some are also good sources of protein. Starchy vegetables
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Healthylife® Weigh Part 3 Grocery stores can be wonderful places to explore new foods. The average grocery store has over 10,000 different items. Some of these foods are healthy “everyday” food choices. Add these more often to your cart. Others are “sometimes” or “once in a while” foods. Add these foods less often. Tips for
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Healthylife® Weigh Part 2 All forms of fruits and vegetables can be healthy options. You may like the taste of one form over another. If you have only tried a vegetable in one form (for example, canned green beans), try it fresh or frozen. You may be surprised how different it tastes. Frozen and canned
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Healthylife® Weigh Part 3 Coffee and tea drinks made with added ingredients can be a major source of sugar and saturated fat in your diet. The calories can also add up, pushing you over what your body needs for the day and not leaving enough room for nutrient-dense foods. Without anything added, coffee and tea
Healthylife® Weigh Part 1 Look for ways to align your attitudes with your values. How will managing your weight display your values? Consider these two approaches: View A: Reducing how much soda I drink is going to be terrible. I want to drink whatever I feel like, whenever I want. View B: I value connecting
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Healthylife® Weigh Part 4 Seeing the worst possible outcome for a situation can lead to anxiety and racing thoughts. Avoid focusing on the negative aspects of a situation or how it could be even worse. The unknown future can seem scary and full of negative potential. Dispute each irrational thought with a rational one. Challenge
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