My Life is Vital™ - Eliminate Junk Food for Your New Weight Loss Plan

Eliminate Junk Food for Your New Weight Loss Plan

Vital Healthcare Group

You’ve got to clean out your kitchen if you’re going to lose weight. After all, who can resist eating potato chips or homemade cookies while watching TV at night? Not many of us! Eliminating tempting foods from your kitchen will help you stick with a weight loss plan, and you will see faster results. No matter which weight loss plan you choose, go through your refrigerator and cupboards and get rid of any foods that will cause you to overeat or binge eat. Then make an itemized shopping list to buy only those foods allowed within your weight loss plan, using the lists in this step. Shop the Store’s Perimeter When you shop for groceries, follow the perimeter of the store where the fresh foods are displayed. Avoid the inner aisles (that’s generally where the junk food and packaged foods are). Some of the foods you’ll want to keep stocked in your kitchen include: • Fat free milk, yogurt, and cheese • Eggs/egg substitutes • White meat chicken or turkey • Soy products • Fish and shellfish • Dry peas and beans • Fresh, frozen, and canned fruits and vegetables • Seeds and nuts • Sugar free gelatin, drinks, and gum • Green and black tea Use Substitutions Here’s an example of how you can substitute one food for another and save many calories, as well as protect your body from harmful saturated or trans fats. Instead of eating the foods listed on the left of the page, try the low fat, low calorie substitutions on the right side.

Instead of	Try
butter, margarine	fat free spreads and sprays (few calories) reduced sugar jams, jellies, preserves
whole milk	1% or skim milk
cheeses	fat free or low fat cheeses, part skim milk cheeses
snack crackers, chips,	pretzels, rice cakes, Melba toast,
frozen ice cream bar	fruit juice popsicle, frozen fruit and juice, popsicle, sorbet, frozen ice milk fudge bar
fried foods	baked, grilled, broiled, steamed, roasted, or microwaved; use nonstick spray to sauté
salad dressings	fat free salad dressings
sour cream	fat free sour cream
cream cheese	fat free cream cheese
whole milk yogurt	low fat or non fat yogurt

Diet and Weight Loss Center

Eliminate Junk Food for Your New Weight Loss Plan