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

3. High Volume Foods Low energy density Foods high in water and fiber Vegetables and fruit!!

4. Calories Vs. Volume

5. High Volume, Low Energy Density People feel full based on the volume of food consumed, not necessarily on the number of calories in the food. Eating low-energy-dense foods can help people feel full with fewer calories. Replacing foods of high energy density with foods of low energy density, such as fruits and vegetables, can be an important part of a weight management strategy.

6. Fiber In a review* of 22 studies, 20 studies found that high-fiber diets resulted in weight loss. Even in studies that did not restrict food intake, participants on high-fiber diets lost significantly more weight than those on the low-fiber diets. An increase of 14 g of fiber per day was associated with an average weight loss of more than 4 lb. within nearly 4 months, based on pooled data from 12 studies.

7. When feeling hungry, have a glass of water or hot tea- we can feel less thirsty in the winter, hot beverages help. Sometimes when we feel hungry we are actually thirsty

8. 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

9. 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

10. 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

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

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

13. 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

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

17. 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

20. Paderno World Quisine Spiralizer Other Spiral Slicer Mandolin Slicer Pyrex Glass Tupperware with No Leak Lid

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

22. Questions?