1. PMC’s Healthy Living 6 Month Weight Loss and Positive Lifestyle Change Challenge!

3. High Volume Foods Foods that curb hunger Foods high in water and fiber Vegetables and fruit!!

4. When feeling hungry, have a glass of water Sometimes when we feel hungry we are actually thirsty

5. Have a salad with low calorie dressing before your meal Or, have a veggie filled salad for you meal with a lean source of protein

6. Have a cup of broth base soup before your meal Or, have a cup or two of broth based soup filled with veggies for your meal

7. Make food more bulky Add sautéed vegetables to an egg white scramble If making stir fry, use double the vegetables and half the rice Add peppers and onions to your spaghetti sauce Add double vegetables to casseroles, roasts, and bakes Add diced vegetables and fruit to meat salads

8. Replace a starch with vegetables Mashed cauliflower for potatoes Spaghetti squash for spaghetti noodles Zucchini noodles for pasta Grilled eggplant for burger buns

9. Snack with fruit and vegetables! Veggie sticks with low fat dip or hummus Cut melons Berry salad

10. Include a serving of protein from fish, eggs, poultry, meat, or low fat/nonfat dairy at each meal to keep you full longer Incorporate good sources of fat such as olive oil, vegetable oil, nuts, seeds

13. Food on the Go Being prepared helps you eat healthier Avoid last minute poor food choices

14. Food on the Go Make a grocery list and stick to it Prepare food in advance Bulk cooking to save for leftovers Cut fruit and vegetables in advance to snack on throughout the week Use the crock pot ~ See our recipe handout! Pack your lunch Get a new lunch bag to motivate you Have healthy snacks on hand and at home

17. Be creative! Eating healthy does not have to be boring!

18. Questions?