Back To Basics
What is your daily protein goal?
Women: 60-80
Men: 80-100
What should take up 50% of your plate?
Protein! You should eat this first. if you are full after your protein STOP here.
Bring a d___!
Bring a DISH to share and one you know you can eat and aligns with your goals!
What is mindful eating?
Eating while socializing can easily lead to eating too much. Enjoy the conversation and company. Save eating for a time when you can focus on the food, enjoying the flavor and texture.
30/30 rule
Wait 30 minutes before eating and 30 minutes after eating to drink water.
What is your daily fluid intake goal?
48- 64 oz of fluid
If you are not full after finishing your protein you should eat this next! This also should take up 30% of your plate.
Non-Starchy Vegetables
T____ your food!
TRACK your food. Use your food tracking app pre plan your meal and have it in already if that helps.
How can you stay mindful throughout the gathering?
Identify the motivation taking you to the buffet table. ex. Ask yourself, am I hungry?
How many times should you chew each bite?
25-30 times
My daily goals are protein, fluid, and v________!
Vitamins!
The final 20% of your plate.
Carbs! If you still have space in your pouch - add potatoes, quinoa, rice or pasta to your plate. Keep in mind that rice and pasta may not be tolerated well because of their 'sticky' tendencies. Choose whole wheat carbs as often as possible. Legumes contain carbohydrates as well and are a great source of protein. It's a double win!
Pick your plate!
Use a 6-inch plate to serve your food. Portion perspective is key!
How to stay in control?
There is an app for this! Download in the Moment to make sure you are staying present and focused toward your goals.
Put your _____ down between each bite.
Put your fork/spoon/utensil down between each bite.