Back To Basics
What is your daily protein goal?
60-90
What should take up 50% of your plate?
Protein!
You should eat this first. if you are full after your protein STOP here.
P______ your meals for the day to stay on track!
PLAN your meals for the day to stay on track!
What is mindful eating?
Being aware of eating and no distractions!
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!
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.
You had a bad day yesterday and did not hit your goals as planned. How do you handle that today?
Start fresh and with a positive attitude.
How many times should you chew each bite?
30-35 times
My daily goals are protein, fluids, and e________!
exercise
The final 20% of your plate.
Carbs! If you still have room - add potatoes, quinoa, rice or pasta to your plate if cleared to do so.
What size plate is recommended to use?
toddler plate, 6-inch
smaller plate
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.
fork/spoon/utensil
Most important way to keep the weight off?
Diet and exercise