Dinner Tips - MSNewsNow.com - Jackson, MS

Baptist Healthplex

Dinner Tips

  1. Drink at least 8 8-oz. glasses of water a day.  To aid in weight management, try drinking a whole 8 oz. of water before beginning your meal.  This will make you feel a little fuller to keep your intake more controlled.
  2. If you enjoy alcohol with your dinner, leave out 2 fats for 12 oz. beer, 1 1/2 oz. distilled spirits (vodka, whiskey, etc.) and 4 oz. wine.
  3. If you eat foods from each food group, it may not be necessary to take any vitamins.  However, if you do not like a particular food group, it may be necessary to take a multivitamin daily.
  4. You can "save" food servings for a later meal if you plan on dining out.  This is okay for special occasions.  It is best to eat a balanced amount of foods throughout the day to keep your body well nourished and satisfied.
  5. Remember that the first bite of food tastes the best, every bite afterwards jut tastes the same.
  6. If needing to lose >5 pounds, men-omit 1oz. meat and 1 fat; women-omit 1 oz. meat, 1 carb food and 1 fat for dinner.

Sample Dinner Food:

    Choose 3 carbohydrate foods:

  • 1/2 cup corn or 1 small corn on the cob
  • 1 small potato (3 oz.)
  • 1/2 cup peas or beans
  • 1/3 cup rice (white or brown)
  • 1/2 cup pasta
  • 1roll (2-inch)
  • 1 piece cornbread (2-inch)
  • 1 hamburger / hotdog bun (2)
  • 1 small fruit
  • 1 cup skim milk or yogurt sweetened with nonnutritive sweetener

    Choose at least 1 non-starchy, free vegetable:

  • Green Beans
  • Broccoli
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Cucumber
  • Eggplant
  • Greens (All Varieties)
  • Okra
  • Onions
  • Peppers
  • Spinach
  • Summer Squash
  • Tomato
  • Zucchini

    Choose 3 oz. meat:

  • White meat chicken, no skin
  • White meat turkey
  • fish, any type
  • lean cuts of beef (sirloin, tenderloin, flank steak, roast). Trim visible fat.
  • Center cut pork chop
  • Pork tenderloin
  • Game meats

    Choose 2 fats:

  • 1 tsp. regular mayonnaise
  • 1 tbs. reduced fat mayonnaise
  • 1 tsp. oil
  • 1/4 cup nuts
  • 1 tbs. regular salad dressing
  • 2 tbs. reduced fat salad dressing
  • 2 tsp. peanut butter
  • 1 tsp. margarine

Example Dinner Menu:

  • 1 small corn on the cob (3-inch) (1 carb)
  • 1 small baked potato (3 oz.) (1 carb)
  • 1 roll (1 carb)
  • 1 cup steamed broccoli (2 vegetables)
  • 3 oz. grilled sirloin (3 oz. meat)
  • 2 tsp. margarine (2 fats)

This information has been issued by Baptist Healthplex.  For more information, please visit their website at www.mbhs.org/med_serv/wellness/index.htm or by clicking on the logo below.

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