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Week 10 – Food For Life

Dealing with social situations

Knowing what to eat and drink when you aren’t at home with your meal plan or recipes can be difficult. Here are some tips to help you ensure you stay on track to maintain your weight loss goals:

The Plate Method

You don’t carry your measuring spoons and cups when you are going out so how do you know how much you are eating? By practising the plate method you’ll ensure that your food portions will give you a balanced meal. Start by having half your plate filled by low-carb vegetables, so instead of the chips opt for the vegetables or salad. Then, fill a quarter of your plate with lean-meat protein like lean beef, skin-less chicken, seafood or tofu. Lastly, fill a quarter of you plate with healthy grains such as cauliflower rice or zucchini noodles, instead of pasta or breads.

Liquid Calories

Deciding which drink to have with your meal doesn’t have to be difficult either. When going for brunch on the weekend, make sure that you get a black coffee (add a dash of milk if you fancy) instead of a milk based coffee. Feeling like a juice with lunch? No worries, just make sure it’s fresh with one piece of fruit and make the rest vegetables, keeping your drink low in calories and high in fibre, making you feel fuller for longer!

Or if you opt for an alcoholic beverage, then try a vodka, soda and lime for a low carb, low cal option.

Eat Mindfully

When you are busy socialising and enjoying being with friends or family, it’s easy to become distracted from what you are eating and risk overeating. Make sure that when it’s time for food you are eating at the table and focusing on the food. By having your attention on the food you are eating, you will know when you have had enough and a feeling full.

Time for Action

Got Questions?

Please email us on reception@alevia.com.au or call on 03 9344 1322 for assistance. Always remember to speak to your healthcare professional if you have any questions or concerns regarding your treatment.

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