Tips And Guidelines For Weight Loss & Healthy Living

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WEIGHT LOSS CENTERTips andGuidelines forWeight Loss& HealthyLiving

This booklet was created by TBHC’s Weight Loss Center as a resource for you on yourweight-loss journey. As you see here, the booklet contains healthy tips for weight loss,food lists to be used with meal plans that your doctor or dietitian can give you, and someinfo on medications and surgery for weight loss. If you have more questions, please callTBHC’s Weight Loss Center at 718.250.8920. ContentsSection 1Section 4The Balanced Plate Method/Meal Plan. 3Follow a Healthy Diet: Snacks. 18Weight Loss Tips.2Snacking. 18Follow a Healthy Diet: Protein Foods.4Follow a Healthy Diet: Vegetables. 5Follow a Healthy Diet: Starchy Foods.6Follow a Healthy Diet: Fruits & Fruit Juices. 7Follow a Healthy Diet: Dairy.8Follow a Healthy Diet: Fats.9Exercise Regularly.10Section 2Choose Your Beverages Wisely.13Check the Food Label. 14Section 3Food Preparation. 16Section 5Eating and Emotions. 20Mindful Eating. 20Mindful Eating Tips. 21Make Your Phone a Weight Loss Tool.23Smart Apps to Help Fight Stress.23Section 6Build New Habits.25Blank Food Diary. 26Section 7Prescription Medications for Weight Loss.28Weight Loss Surgery. 29BMI Chart. 31 2018 The Brooklyn Hospital Center. Any product names, logos, brands, and other trademarks or images featured or referred towithin the Guide are the property of their respective trademark holders. These trademark holders or any of its services are notaffiliated with, sponsored by or endorsed by The Brooklyn Hospital Center. These trademark holders do not sponsor or endorseThe Brooklyn Hospital Center or any of its services.


Weight Loss Tipsl Eat at least three times per day.l Pay attention to your body. When you feel like you have had enough to eat,stop. Quit before you feel full, stuffed or sick from eating. You can have more ifyou are really hungry.l If you still feel hungry or unsatisfied after a meal or snack, wait at least10 minutes before you have more food. Often, the craving will go away.l Drink plenty of calorie-free drinks (water, tea, coffee, diet soda). You may bethirsty, not hungry.l Pick lean meats, low-fat or nonfat cheese, and skim (nonfat) or 1% fat milkinstead of higher-fat/higher-calorie choices.l Get plenty of fiber. Vegetables, fruits and whole grains are good sources.Have a high-fiber cereal every day.l Cut back on sugar. For example, drink less fruit juice and regular soda.l Limit the amount of alcohol (beer, wine and liquor) that you drink.l Keep all food in the kitchen. Eat only in a chosen place, such as at the table.Don’t eat in the car or the bedroom or in front of the TV.l Drink a glass of water before you eat. Drink more during meals.l Use smaller plates, bowls, glasses and serving spoons.l Do not put serving dishes on the table. This will make it harder to take asecond portion.l Put salad dressing on the side instead of mixing it with or pouring onto yoursalad. Dip your fork into the dressing before you spear a bite of salad.l Change your usual place at the table.l Make mealtime special by using pretty dishes, napkins and glasses.l Eat slowly. Take a few one-minute breaks from eating during meals. Put yourfork down between bites. Cut your food one bite at a time.l Enjoy fruit for dessert instead of cake, pie or other sweets.l Leave a little food on your plate. Remember, you control the food; it doesn’tcontrol you.l Remove your plate as soon as you’ve finished eating.l If there’s no good use for leftovers, throw them out!2 TBHC’S WEIGHT LOSS CENTER, 718.250.8920

The Balanced Plate MethodDivide your plate into four equal parts. Use one part for meat, one for starch(such as pasta, rice, potatoes or bread), and two parts for nonstarchy vegetablesand/or fruit.grainsvegetablesand/or fruitproteinsSimple Meal Plan: 1500 calories, 70-40g proteinl Breakfast: 1-2 lean proteins, 1 fruit or 1 fat.l Snack: 1 lean protein, 1 fruit.l Lunch: 1-2 grains, 2-3 lean proteins, 1 fat.NGFOLLOWIUSE THETS, WITHFOOD LISLAN.A MEAL Pl Snack: 1 lean protein, 1 vegetable.l Dinner: 2 grains, 3 lean proteins, 1 fat, 3-4 vegetables.TBHC’S WEIGHT LOSS CENTER, 718.250.8920 3

Follow a Healthy Diet:PROTEIN FOODSDLEAN ANCHOOSENSN PROTEIVERY LEATEN!MOST OFLean proteins should be the basis of every meal.Use this portion-size list with a meal plan.EACH ITEM ON THIS LIST 1 SERVING. Those foods which contain 400 mg or more of sodiumper exchange are identified with a 3 symbol.VERY LEAN MEATS/PROTEIN AND SUBSTITUTES0 grams of carbohydrate 7 grams of protein0-1 grams of fat 35 CaloriesLEAN MEATS/PROTEIN AND SUBSTITUTES0 grams of carbohydrate 7 grams of protein3 grams of fat 55 CaloriesPOULTRY (1 oz)POULTRY (1 oz)Chicken, turkey, Cornish hen (without skin)FISH/SHELLFISH (1 oz)Fresh or frozen cod, flounder, haddock, halibut,trout, tunaCrab, lobster, scallops, shrimp, clams (fresh orcanned in water)WILD GAME (1 oz)Chicken, turkey (dark meat no skin), chicken (whitemeat with skin), duck or goose (no skin)FISH/SHELLFISHSalmon, (fresh or canned), Tuna (canned in oil,drained), catfish (1 oz)Sardines (canned, 2 medium)Oysters (6 medium)Pheasant (without skin), venison, buffalo,ostrichWILD GAME (1 oz)OTHERBEEF (1 oz)Non-fat or low-fat cottage cheese (1/4 cup)Non-fat plain Greek yogurt (3 oz)Fat-free cheese (1 oz)95% fat-free luncheon meat3 (less than 1 gramfat per oz) (1 1/2 oz)Egg whites (1/4 cup)VERY LEAN MEAT STARCH (1/2 cup)Beans, peas, lentils (cooked)Goose (without skin), rabbitSelect or Choice grades of lean beef, such as round, sirloin, and flank steak, tenderloin; roast (rib, chuck, rump),steak (T-bone, porterhouse, cubed), ground roundPORK (1 oz)Lean pork; canned, cured or boiled ham3;Canadian bacon3, tenderloin, center loin chop.VEAL (1 oz)Lean chop, roastLAMB (1 oz)Roast, chop, legOTHER4.5% cottage cheese (1/4 cup)Grated parmesan (2 Tbs)Light cheeses3 (with 3 grams or less of fat perounce) (1 oz)Processed sandwich meat w/ 3 grams or less fat perounce3 (turkey pastrami, kielbasa) (1 oz)Egg (1 whole)Tofu (1 medium fat meat) (3 oz soft/2 oz firm)Peanut butter/nut butter (1 high-fat meat) (1 Tbs)4 TBHC’S WEIGHT LOSS CENTER, 718.250.8920

Follow a Healthy Diet:VEGETABLESEACH ITEM ON THIS LIST 1 SERVINGEach vegetable serving on this list contains 5 grams ofcarbohydrate, 2 grams of protein, 0 grams of fat, 25 caloriesLF YOURMAKE HA GIESGPLATE VERUITS ATAND/OR F AL!EACH MEVegetables contain 2-3 grams of dietary fiber. Vegetables whichcontain 400 mg or more of sodium per exchange are identifiedwith a 3 symbol.Vegetables are a good source of vitamins and minerals. Fresh andfrozen vegetables have more vitamins and less added salt thancanned. Rinsing canned vegetables under water will remove about40 percent of the salt.Unless otherwise noted, a serving size for vegetables is:1/2 cup of cooked vegetables or vegetable juicel 1 cup raw vegetableslNON-STARCHY VEGETABLESArtichoke (1/2 medium)OkraAsparagusOnionsBeans (green, wax, Italian)Pea podsBean sproutsPeppers (green)BeetsRutabagaBroccoliBrussels sproutsSauerkraut3Cabbage, cookedSpinach, cookedCarrotsSummer squash (crookneck)CauliflowerTomato (one large)EggplantGreens (collard, mustard, turnip)Tomato/vegetable juice3KohlrabiTurnipsLeeksWater chestnutsTHE FOLLOWING VEGETABLES ARE CONSIDERED “FREE”CabbageCeleryChinese cabbageCucumberGreen onionHot uceRomaine lettuceSpinachSTARCHY VEGETABLES SUCH AS CORN, PEAS AND POTATOES AREFOUND ON THE STARTCH/BREAD LISTTBHC’S WEIGHT LOSS CENTER, 718.250.8920 5

Follow a Healthy Diet:STARCHY FOODSMAKE HALFYOUR GRAINSWHOLE!EACH ITEM ON THIS LIST 1 SERVING.Each item on this list contains approximately 15 grams of carbohydrate,3 grams of protein, 0-1 grams of fat, 80 calories. Whole-grain products average about 2 gramsof fiber per serving. Those foods that contain 3 or more grams of fiber per exchange areidentified with the high fiber symbol H.It’s easy to overeat starchy foods. Watch your portion sizes!CEREALS/GRAINS/PASTABran cereals, concentrated 1/3 cupBran cereals, flaked 1/2 cupBulgur (cooked)1/2 cupCooked cereals1/2 cupCornmeal (dry)2 1/2 TbsGrits (cooked)½ 1/2 cupOther ready-to-eat unsweetened cereals3/4 cupPasta (cooked)1/3 cupPuffed cereal1 1/2 cupRice, white or brown (cooked)1/3 cupShredded wheat1/2 cupSugar free pudding ½ 1/2 cupSTARCHY VEGETABLESCornH Corn on cobH, 6 in. longLima beansH Peas, greenH (canned or frozen)PlantainH Potato, baked (3oz)Potato, mashedSquash, winterH (acorn, butternut)Yam, sweet potato, plainBREADSBagelBread sticks(crisp, 4 in. long )English muffinFrankfurter or hamburger bunPita, 6 in. acrossPlain roll, smallBread, white, wheat, rye, raisinTortilla, 6 in. across1/2 cup11/2 cup1/2 cup1/2 cup1 small1/2 cup1 cup1/3 cup1/4 (1 oz)2 (2/3 oz)1/21/2 (1 oz)1/21 (1 oz)1 slice (1 oz)16 TBHC’S WEIGHT LOSS CENTER, 718.250.8920CRACKERS/SNACKSAnimal crackers8Graham crackers3-2.5 in sqMatzoh3/4 ozMelba toast5 slicesOyster crackers24Popcorn (popped, no fat added)3 cupsPretzels3/4 ozRye crisp, (2 in. x 3 in)H 4Saltine-type crackers6Whole-wheat crackersH 2-4 slices (3/4 oz)no fat added (such as FinnTM, KavliTM, WasaTM)DRIED BEANS/PEAS/LENTILS(Count as 2 starch plus 1 lean meat)Beans and peasH (cooked)(kidney, white, split, black-eyed, lentils)Broad beans, garbanzo, navy, pintoH Baked beansH 1 cup2/3 cup2/3 cupSTARCHY FOODS PREPARED WITH FAT(Count as 1 starch/bread serving, plus 1 fat serving)Biscuit, 2 1/2 in. across1Chow mien noodles½ cupCorn bread, 2 in. cube1 (2 oz)Cracker, round butter type6French fries (2-3 1/2 in. long)10 (1 1/2 oz)Muffin, plain, small1Pancake, 4 in. across2Stuffing, bread (prepared) ¼ cupTaco shell, 6 in. across2Waffle, 4 1/2 in. square1Whole-wheat crackers 4-6 (1 oz)Hummus1/3 cup

Follow a Healthy Diet:FRUITS & FRUIT JUICESEACH ITEM ON THIS LIST 1 SERVINGEach vegetable serving on this list contains 15 grams of carbohydrate,0 grams of protein, 0 grams of fat, 60 caloriesLF YOURMAKE HA GIESGPLATE VERUITS ATAND/OR F AL!EACH MEFresh, frozen, and dried fruits have about 2 grams of fiber per exchange. Fruits that have3 or more grams of fiber per exchange have a H symbol.Use fresh fruits, frozen fruits or canned fruits without sugar added. Whole fruit is more fillingthan fruit juice and is a better choice for those who are trying to lose weight because theyinclude more fiber. Think of juice as “empty calories.”Unless otherwise noted, one serving size for fruit:l 1/2 cup of fresh fruit or fruit juicesl 1/4 cup cup of dried fruitFRESH, FROZEN AND UNSWEETENEDApple (2 inches, raw)1Apricots (raw)4Banana (9 inches)1/2Blackberries (raw)H 3/4 cupBlueberries (raw)H 3/4 cupCantaloupe (5 in)1/3 1 cup cubedCherries (large, raw)12Figs (2 inches, raw)2Grapefruit (medium)1/2 3/4 cup segmentsGrapes (small)15Honeydew (med)1/8 1 cup cubedKiwi (large)1Mandarin orange3/4 cupMango (small)1/2Nectarine (2 1/2 inches)H 1Orange (2 1/2 inches)1Papaya (cubed)1 cupPeach (2 3/4 inches)1Pear1/2 large 1 smallPersimmon (med, native)2Pineapple (raw)3/4 cupPlum (2 inches, raw)2PomegranateH 1/2 1/2 cup seedsRaspberries (raw)H 1 cupStrawberries (raw, whole)H 1 1/4 cupTangerine (2 1/2 inches)H 2Watermelon (cubed)1 1/4 cupApplesauce (unsweetened)1/2 cupCANNED FRUITApricots (canned)Cherries (canned)Fruit cocktail (canned)Peaches (canned)Pears (canned)Pineapple (canned)DRIED FRUITApples (rings)H Apricots (halves)H Dates (medium)Figs (2 inches)H Prunes (medium)H RaisinsFRUIT JUICEApple juice/ciderCranberry juice cocktailGrapefruit juiceGrape juiceOrange juicePineapple juicePrune juice4 halves/ 1/2 cup1/2 cup½ 1/2 cup2 halves/ 1/2 cup2 halves/ 1/2 cup1/3 cup472 1/21 1/232 Tbs1/2 cup1/3 cup1/2 cup1/3 cup1/2 cup1/2 cup1/3 cupTBHC’S WEIGHT LOSS CENTER, 718.250.8920 7

Follow a Healthy Diet:DAIRYEACH ITEM ON THIS LIST 1 SERVINGEach serving of milk or milk products on this list contains12 grams of carbohydrate, 8 grams of proteinFat and calories vary, depending on what kind of milk you chooseOne serving of each of these includes:SKIM AND VERY LOW FATSkim milk1% milkLow-fat buttermilkEvaporated skim milkDry non-fat milkNon-fat yogurtLOW FAT2% milkLow-fat yogurt(with added non-fat milk solids)WHOLE MILKWhole milkEvaporated whole milkWhole plain yogurt1 cup1 cup1 cup1/2 cup1/3 cup8 oz1 cup8 oz1 cup½1/2 cup8 oz8 TBHC’S WEIGHT LOSS CENTER, 718.250.8920LOW-FATCHOOSEFREEAND FATDAIRY!

Follow a Healthy Diet:FATSEACH ITEM ON THIS LIST 1 SERVINGEach serving on the fat list contains 5 grams of fat and 45 caloriesS ANDLIMIT FATPLANTSTICK TOTS MOREBASED FA !OF TENThe foods on the fat list contain mostly fat, although some items may also contain a smallamount of protein. All fats are high in calories and should be carefully measured. Conversion tip:one tablespoon three teaspoons.Fats which contain 400 mg or more of sodium per exchange are identified with a 3 symbol.UNSATURATED FATS (PLANT BASED)Peanut Butter2 tspAvocado1/8 mediumMargarine1 tspMargarine3, diet1 TbsMayonnaise1 tspMayonnaise3, reduced-calorie1 TbsNuts and Seeds:l Almonds, dry roasted6 wholel Cashews, dry roasted1 Tbsl Pecans or walnuts2 wholel Peanuts20 small/10 largel Other nuts and seeds1 TbsOil (olive, corn, peanut, etc.)1 tspOlives3 10 small/5 largeSalad dressing (mayonnaise-type)2 tspSalad dressing (reduced calorie or oil)1 TbsSalad dressing (reduced calorie)2 TbsSATURATED FATS (ANIMAL BASED)Bacon1 sliceButter1 tspChitterlings½ ozCoffee whitener, liquid2 TbsCoffee whitener, powder4 tspCream (light, coffee, table)2 TbsCream, sour2 TbsCream (heavy, whipping)1 TbsCream cheese1 TbsSalt Pork31/4 ozSATURATED FATS (PLANT BASED)Coconut, shredded2 TbsTBHC’S WEIGHT LOSS CENTER, 718.250.8920 9

Exercise RegularlyPhysical activityYour weight is a result of the balance between the foods you eat and the amount of caloriesyour body burns in physical activity. As you lose weight, you may find it much easier to getaround. The more active you are, the more quickly you will lose weight! Ask your doctor beforebeginning any strenuous program.GoalYour goal should be to get about 150 to 250 minutes of moderate-intensity activity each weekon top of your daily activity (that’s about 30 to 50 minutes, 5 days per week).What is moderate-intensity exercise?Moderate-intensity exercise is where you feel like you are working “somewhat hard”. Yourheart may be beating faster and you might be sweating. You should still be able to talk, butyou probably will not be able to sing. Examples of moderate-intensity exercise are: jogging,brisk walking, biking, stair climbing and fitness classes.10 TBHC’S WEIGHT LOSS CENTER, 718.250.8920

Start wherever you are!You do not need to start out with 30 minutes a day. Start wherever you are! If you can walk for5 minutes without pain, then start with 5 minutes and increase by a few minutes each week.Try some of these suggestions to increase your physical activity:lWalk whenever you can. Walk the dog, go for a walk with a friend or family member,take a walk during your lunch break, get off the subway or bus one stop early.lTake the stairs instead of the elevator or escalator.lPark your car far away at shopping centers and walk through the parking lot.lTake a “walking break” at work instead of a coffee break.lDo some yard work, gardening or household chores that require brisk movement.lWhen it’s cold or rainy, get exercise indoors at malls, the gym or inside your own home.llLook for easy and fun new ways of exercising. Make a list of fun and exciting classes youmight take, such as Zumba or water aerobics.Search for exercise videos online, or check some out from the library, NetflixTM or RedboxTM.Common obstacles“I HAVE KNEE/BACK/FOOT PAIN.” Try non-weight bearing exercises like swimming, cycling orchair exercises, or talk to your doctor about getting a referral for physical therapy.“I DON’T HAVE TIME.” Look at your daily schedule and see if you can identify any activitiesthat could be cut down, modified or delegated to someone else. If you take a bus to thesubway every morning, see if you can walk instead. If you like to watch TV at night, try joggingin place or lifting light weights during the show, or try some of the strategies listed above tosqueeze in exercise, 10 minutes at a time, throughout the day.“I WALK ALL DAY AT WORK.” This is great, but chances are you are not getting your heart rateup during these daily activities and even if you are, your body has adjusted to this level ofactivity. Aim for at least 150 minutes of moderate-intensity activity on top of your daily routine.TBHC’S WEIGHT LOSS CENTER, 718.250.8920 11


Choose Your Beverages WiselyAdequate fluid intake is important for maintaining normal body function. Being properlyhydrated helps relieve fatigue, flushes out toxins and waste, prevents constipation, promoteshealthy skin, and aids in weight loss.Your goal is a minimum of 8 cups (64 ounces) of low-sugar fluids every day.This includes:lWaterlWater infused with fresh fruitlCoffee, tealFat free or 1% milk (Lactaid milk if lactose intolerant)lUnsweetened soy milk, almond milk, rice milk, cashew milk, coconut milklSugar-free flavored drinkslZero-calorie sport drinkslSeltzer waterAvoid beverages that contain sugar (even unsweetened fruit juice). Read the Nutrition Factslabel for sugar content!5 tips to help you drink moreIf you think you need to be drinking more, here are some tips to increase your fluid intake andreap the benefits of water:1. Have a beverage with every snack and meal.2. Choose beverages you enjoy; you’re likely to drink more liquids if you like the way they taste.3. Eat more fruits and vegetables. Their high water content will add to your hydration.About 20% of our fluid intake comes from foods.4. Keep a bottle of water with you in your car, at your desk or in your bag.5. Choose beverages that meet your individual needs. If you’re watching calories, go fornon-caloric beverages or water.TBHC’S WEIGHT LOSS CENTER, 718.250.8920 13

Check the Food LabelFactsNutritionServing Size 1 cup (228g)Serving Size and Servingsper ContainerLook at the serving size. All the informa tion on the label is based on this portion.Servings Per Container about 4lThe number of servings contained inCalories 200Calories from Fat 100the package.Amount Per Servingl% Daily Value*17%14%Total Fat 11gCaloriesSaturated Fat 2glTrans Fat 0gCholesterol 30g10%lSodium 460 mg17%Total Carbohydrate 30g9%Dietary Fiber 0g0%Sugars 4gProteins 7gVitamin A4%2%20%4%VitaminCCalciumIron* Percent Daily Values are based on a 2,000 calorie diet.Your Daily Values may be higher or lower depending onyour calorie needs:FatTotalSaturated FatCaloriesLess thanLess thanLess thanCholesterolSodiumLess thanTotal CarbohydrateDietary g2,400375g30gThis tells you how many calories are ineach serving of the food/drink.Note, if there is more than one serving inthe container, then you must multiplythe Calories by the number of Servingsper Container to see how much is in theentire container.Total CarbohydratesLook at this number to see how muchcarbohydrate is in the food. This includesnatural and added sugar, statch and fiber.If you have diabetes, look at this numberrather than just looking at the Sugars, tosee if this food fits into your eating plan.Total SodiumINGREDIENTS: Water, Fire RoastedCheck here to see how much salt is in yourfood. If you have high blood pressure orhave been told to limit your salt intake,then choose foods with less than 5% DV ofsodium per serving most often, limit foodswith 5-20% DV of sodium, and avoid foodswith more than 20% DV of sodium.IngredientsCarrots, Carrot Puree, Tomato Paste,Roasted Onion, Green Lentils, RoastedRed Bell Peppers, Green Sweet Peppers,Celery, Cooked Black Bean Powder.Contains less than 2% of: Tomato Extract;Sea Salt, Organic Onion Powder, DriedRoasted Garlic, Smoked Paprika, OrganicThyme, Organic Vinegar, Organic Cumin,Organic Cayenne Pepper Powder.14 TBHC’S WEIGHT LOSS CENTER, 718.250.8920Ingredients are listed in order, with theingredient in the highest amount listedfirst. Avoid foods whose first ingredient issugar, fructose, dextrose or glucose. Choosegrains whose first ingredient is whole wheatflour, whole oat flour, or whole grain flour.


Food PreparationlllllPlan meals ahead of time.Try cooking methods that cut calories: Cook without adding fat (bake, broil, roast, boil). Use nonstick cooking sprays instead of butter or oil. You can also use wine, broth orfruit juice instead of oil when cooking. Use low-calorie foods instead of high-calorie ones when possible.Cook only what you need for one meal (don’t make leftovers).If you do make extra portions, put them away as soon as possible so you can save themfor other meals. Store the leftovers in containers that you can’t see through.Cook when you are not hungry. For example, cook and refrigerate tomorrow’s dinner afteryou have finished eating tonight.lMake fruits, vegetables and other low-calorie foods part of each meal.lDrink water while you cook.lDecrease portion sizeslPut less food on your plate.lPut all extra food away before eating; this makes it harder to go back for seconds.lUse a smaller plate to make it look like you are eating more food.lMeasure out your portions.lPractice leaving something on your plate.16 TBHC’S WEIGHT LOSS CENTER, 718.250.8920


SnackingSnacking can be part of your plan for healthy weight loss. You can eat six times per day as longas you plan what to eat and don’t eat too many calories.llPlan ahead. Be sure to have healthy snacks on hand. If the right food is not there, you may bemore likely to eat whatever is available, such as candy, cookies, chips, leftovers or other“quick” choices.Keep low-calorie snacks in a special part of the refrigerator. Follow a Healthy Diet: SNACKSIt is important that you consume snacks that are nutritionally adequate and contain someprotein. Try to stay away from liquid snacks, which tend to not be filling over time. Each of thesnack options below are about 200 calories and contain variable amounts of protein.STARCH PROTEIN(6-14 grams protein each)l 3 whole grain crackers and 1 oz light spreadablecheesel 3 whole wheat crackers and 1 Tbs natural smoothpeanut butterl 1 small tortilla, 3 Tbs part skim mozzarella cheeseand 1/4 cup salsal 1/2 lightly toasted English muffin with plaintomato sauce and 1 oz part skim mozzarellacheesel 1/2 lightly toasted English muffin with 1 ozof tuna fish and 1 oz low-fat cheesel 1 small tortilla, 1 slice of turkey, 1 oz low-fat cheese,toastedVEGETABLE PROTEIN(6-14 grams protein each)l Sliced, peeled cucumbers and tomatoes with1-2 oz part skim mozzarellal Mushrooms marinated in balsamic vinegar with1-2 oz part skim buffalo mozzarellal 1 small tomato with 2 oz of tuna fish or low-fatcottage cheeselCarrots with 1 oz light cream cheeseFRUIT PROTEIN(4-7 grams protein each)l 2 light canned peach halves and 4 oz low-fatcottage cheesel Sliced peeled apple and 1 Tbs smooth peanutbutterl 1/2 cup berries with 4 oz light yogurt or low-fatcottage cheesel 1/2 cup cantaloupe cubes wrapped in leandeli haml 1/2 banana and 1 Tbs smooth peanut butter18 TBHC’S WEIGHT LOSS CENTER, 718.250.8920DAIRY(4-8 grams protein each)l 6-8 oz light yogurt smoothiel 6-8 oz light yogurt and half bananal 6-8 oz light yogurt and 1/4 cups low-fat granolal 6-8 oz light plain yogurt mixed with 1-2 Tbs sugarfree pudding powderl 1/2 cup fat-free/sugar-free vanilla pudding and1/2 banana, slicedl 1 cup 1% or skim milkPROTEIN(4-8 g protein each)l 1 part skim mozzarella cheese stick rolledin 1 slice of deli meatl 1/2 cup ricotta cheese, vanilla extract, 1 packet ofSplendaTM, 2 Tbs Cool Whip FreeTMl 4 oz low-fat cottage cheesel 1-2 oz deli meats, rolledl 1 hardboiled egg or deviled eggl 1 oz tuna fish mixed with light mayonnaiseand 3 whole wheat crackersl 1 oz chopped chicken with light mayonnaiseon one slice of whole wheat toastl 1/4 cup black beans and 1 oz low-fat cheesePROTEIN BARSAim for 150 calories per portion with 5-10 grams ofprotein


Eating and EmotionsDo you eat to deal with feelings other than hunger, such as boredom, being tired or stressed?If you eat for these reasons, here are some other things you can try:lCall a friend for support.lUse inspirational quotes to help you avoid the temptation to eat.lTake a warm bath or shower.lListen to music or a relaxation CD.lTake a walk.lTry activities that keep you from eating. For example, it’s hard to eat while you’re exercising.If you are cleaning your home, you probably won’t eat while your hands are busy. Mindful EatingSuperhighways, express lanes, instant messaging, fast food, instant credit, drive-throughrestaurants and microwaves—perpetual motion is the modern way of life. We race from onetask to the next, barely aware of what we are doing in the present—including eating.Have you ever sat down with a bag of chips in front of the television and become so engrossedin what was going on that you only realized you were eating when your hand scraped thebottom of the bag? Would you know if the meal you were served were made from vegetablespulled right from the ground or from veggies frozen three years ago? Do you think abouthow your stomach feels before you eat and as you progress through a meal? All of theseconsiderations are components of mindful eating, or being aware of your food and your bodywhile you eat. Mindful eating means eating with complete awareness. It involves beingpresent in the moment.Whether you are preparing for weight loss surgery, preparing for lifelong weightmanagement after weight loss surgery, or just want to tackle weight loss without surgery,here are some tools for developing mindful eating skills.20 TBHC’S WEIGHT LOSS CENTER, 718.250.8920

Mindful Eating TipsSlow downlSet a timer. Plan to take 30 minutes for a meal. Aim to eat half of your meal by the15-minute mark.lChew each bite 20 to 25 times.lPut your fork or spoon (or chopsticks) down between each bite.lEat with chopsticks or a baby spoon to get smaller bites.lAllow 30 minutes for mealtimes.lTry eating with smaller forks and spoons, or even chopsticks, and set them down in betweeneach bite.lTake small bites and chew food to a liquid consistency before swallowing.lSavor each bite. Pay attention to flavors, textures and consistency.Notice your foodTo notice your food, ask yourself:lWhat are the colors of each food?lWhat is the texture of each food?lWhat are the smells?lWhat does the food feel like in my mouth?lHow does the food taste? Salty? Bitter? Starchy? Rich?lWhich bite is most enjoyable?Decrease distractionslEat in only one place at home and only one place at work, not your desk!lTurn off the television and talk radio.lClose your eyes while you eat each bite to fully notice the taste, smell and feel.lJournal about any distressing thoughts before you sit down to eat.Set them aside after you have written them down.TBHC’S WEIGHT LOSS CENTER, 718.250.8920 21

Notice your bodylHow do you feel before you eat? How can you tell you are hungry? What sensations do youexperience?lNotice how you feel after each bite.lHow can you tell when you are full and satisfied?lBefore each bite, ask yourself, “Do I really want this next bite, or am I mindlessly eating itbecause it is in front of me?”Make eating its own activitylChoose a spot at home just for eating, like the dining room or kitchen table.lMake a rule to sit whenever you put something in your mouth.llAvoid doing other activities while eating. Don’t watch TV, check email or play with yourcellphone.Pay attention to how you feel before and after eating. Were you hungry before you ate?Plan aheadllPlan what and how much you will be having for each meal and snack.Bring water and meals with you to school and work. Pack it the night before so you won’tbe rushed.Try activities that you can do instead of eatingllMake a list of 20 things you like to do or would like to try that don’t involve food and trythem out.Notice why you eat. Do you tend to eat when you are upset, anxious, depressed or bored?If so, then try music, a hot bath or shower, take a walk, do yoga, meditation or another formof relaxation.22 TBHC’S WEIGHT LOSS CENTER, 718.250.8920

Make Your Phone a Weight Loss ToolYou use your phone all day, why not make it a calorie-burning tool? Go to your app store to findfood diary apps. You can use these apps to track your intake of calories, as well as nutrients likefat, carbohydrates, protein, vitamins and minerals.Two apps we like areTMandTMEven better, they’re free!Don’t forget to let your doctor and dietitian know that you’re using a food diary app. You mayeven be able to give your providers access to monitor your food intake as a team. Smart Apps to Help Fight StressIf you’re feeling overwhelmed or need help managing anxiety, waiting a few daysto talk to someone can feel like an eternity. TalkspaceTM allows users to connect with licensedtherapists anonymously in order to talk out what’s on their minds. The program has severalpayment plan options, from unlimited message therapy for 25 pe

weight-loss journey. As you see here, the booklet contains healthy tips for weight loss, food lists to be used with meal plans that your doctor or dietitian can give you, and some info on medications and surgery for weight loss. If you have more questions, please call TBHC's Weight Loss Center at 718.250.8920. Contents Section 1

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