Shannon Center Weekly Nutrition Tip -- Meal Timing and Weight Loss

Meal Timing and Weight Loss

Looking to start a weight-loss plan and don't know where to start? Follow these quick-tips to jump start your energy levels and weight-loss ... no fad diets needed.

Eat a snack or meal every 3 or 4 hours throughout the day. When you go longer than 4 hours without eating, your blood sugar starts to drop and you are more likely to overeat at your next meal. To prevent hunger and overeating, try to combine a complex carbohydrate (see list below) and a source of lean protein, at all meals spaced every 3 to 4 hours.

Carbohydrates:

• Whole wheat breads, English muffins, buns
• Whole wheat pasta
• Brown or Wild rice, Quinoa, etc.
• Fruits (no fruit juices)
• Dairy, milk, yogurt
• Whole wheat crackers
• Oatmeal or high fiber cereals (all bran, Kasha)
• High fiber/protein bars (Kasha, Kind, etc.)

Lean Proteins:

• Skinless boneless chicken or turkey
• Lean ground turkey or beef
• Lean pork chop or tenderloin
• Egg or egg whites;
• Nuts (small handful) or peanut or almond butter
• String cheese, Laughing Cow cheese, 1-2% cottage cheese
• Whey or plant based protein powder
• 1/3 cup of beans
• Greek Yogurt

Healthy snacks for in between meals include a complex carbohydrate and a lean protein:

• 1/2 banana and handful nuts
• 1 Fruit and low fat string cheese
• Yogurt or yogurt fruit smoothie
• 1/4 cup 1% cottage cheese and 6 whole grain crackers
• Hardboiled egg and 15 grapes
• 1-1.5 tbsp, peanut butter and sliced apple

Start a food journal; write down all the foods you eat, portion sizes and meal timing -- this will help keep you accountable.

Shannon Center Dietitian Kelly Devine Rickert

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