Sure, here are the dietary suggestions without the first point:
1. Protein: Include lean protein sources like chicken, turkey, fish, tofu, legumes, and low-fat dairy. Protein helps maintain muscle mass and promotes satiety.
2. Fruits and Vegetables: Fill half your plate with fruits and vegetables. They are low in calories but high in vitamins, minerals, and fiber.
3. Whole Grains: Choose whole grains over refined grains. Options include brown rice, quinoa, whole wheat bread, and oatmeal. They provide more nutrients and keep you fuller longer.
4. Healthy Fats: Include sources of healthy fats such as avocados, nuts, seeds, and olive oil. These fats are essential for overall health and can help with satiety.
5. Fiber: Aim for high-fiber foods like vegetables, fruits, legumes, and whole grains to improve digestion and keep you feeling full.
6. Hydration: Drink plenty of water throughout the day. Sometimes thirst is mistaken for hunger.
7. Portion Control: Be mindful of portion sizes. Use smaller plates and avoid eating straight from packages to help control portions.
8. Limit Sugary and Processed Foods: Reduce intake of sugary snacks, sodas, and highly processed foods which are often high in calories and low in nutrients.
9. Regular Meals: Eat regular, balanced meals to maintain energy levels and prevent overeating later in the day.
10. Mindful Eating: Pay attention to what you eat and enjoy your meals. Avoid distractions like TV or smartphones while eating.
11. Healthy Snacking: Choose healthy snacks like fruit, nuts, yogurt, or vegetables with hummus to keep hunger at bay between meals.
12. Meal Planning: Plan your meals and snacks in advance to avoid last-minute unhealthy choices. Batch cooking can save time and ensure you have healthy options available.
Next Steps
Limit consumption or choose lower-calorie options.
Health Tips
Can consult dietician directly.