Proper nutrition plays a pivotal role in your overall health and weight management. If your objective is long-term weigh loss, there are no shortcuts or quick fixes. Implementing and maintaining healthy eating habits, as well as physical exercise are essential to your success. Remember these helpful tips on your next trip to the grocery store.


Fact: The Produce section is your friend. Try to buy most of your groceries from this section of the grocery store.

Be adventurous and try a few new recipes.

When shopping, try to select from the following list:

Veggies: i.e. Carrots, celery, cucumber and bell peppers – try something new

Greens: Spinach, Kale, Bok Choy, Cabbage, Arugula, Romaine, dark leafy greens like Collard, Mustard or Turnip & Broccoli are all great options.  Go wild!

Fruits & Berries: Apples, Grapefruit, Lemons & Limes, Raspberries, Strawberries, Blueberries, Blackberries

Proteins: Lean Beef (90% lean), Chicken, Turkey, Pork, Lentils, Tofu and Eggs.

Seafood: Fish and shellfish.

Healthy Fats: Avocado, Olive Oil, Seeds & Nuts

Whole Grains are high in fiber and can help you feel fuller for longer.

Add Herbs & Spices to add flavor to your food.

To maintain a healthy lifestyle, it is important to have balanced meals and watch your portion size.  When eating, try to chew each bite of food thoroughly.  Thoroughly chewing your food is beneficial for digestion. you should chew foods up to 30 times before swallowing.  Drink plenty of water throughout the day and always stop eating when you feel full. Keeping a daily record or your consumption and try to avoid or at least minimize sugary and starchy foods. By setting reasonable and achievable goals, your journey to a new you can be attained.