The Northwest Voice

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            Many new moms are anxious to shed their remaining “baby” weight as soon as they leave the hospital.  However, it is important to be patient and remember that it can take up to a year to get back to your pre-pregnancy weight and regain lost muscle tone.  And if you are breastfeeding, you still need extra calories and nutrition for your little one.  Making small changes, smarter nutrition choices and attending Stroller Strides will help you reach your goals, as well as be a good role model for your family.  Here are some nutrition tips to help you with your weight loss and healthy eating goals.

Tip #1: Keep a food diary and write down everything you eat and drink in a notebook.  Studies show this is a powerful tool for achieving and maintaining weight loss.  Include as much or as little detail as you like.  At the very least, note the time you ate or drank, what you consumed and the quantity you consumed. Look for trends – are you skipping meals?  Snacking out of boredom or stress?  Finishing your child’s meal just because its there?  A food diary will help you be more accountable to yourself and make you think twice before eating that extra scoop of ice cream!

Tip #2:  Your mom was right!  Breakfast is an important meal; so try not to skip it (or any meals for that matter)!  Research as shown that people who consume a breakfast meal eat fewer calories throughout the day, and that’s good news if you are trying to lose weight.  Including high-fiber foods and some protein such as whole-wheat toast with peanut butter and fruit or low-fat fruit yogurt topped with high-fiber cereal will help you feel full longer.  If you exercise in the morning and can’t tolerate eating much before, try having something small and easily digested to fuel your work-outs such as a banana, yogurt, or a cereal bar.

Tip #3:  To help keep your energy levels up and see the numbers on the scale go down, making better nutrition choices is key.  Look for and choose foods that are minimally processed and closer to their natural state, higher in fiber and lower in fat and added sugars.  These types of nutrient-dense foods will fill you up without filling out!  Choose more fruits and vegetables, whole-grain products such as whole-wheat breads and pasta, barley, oatmeal), brown rice, beans, legumes, low-fat or fat-free dairy products, lean protein sources such as skinless chicken breasts, pork loin, lean beef, soy, fish and seafood and small amounts of healthy fats such as nuts, olive or canola oils and soft-tub margarine. Use lower-fat cooking methods such as baking, broiling, grilling, roasting or steaming and limit the amount of calorie and fat-heavy “extras” such as dressings and sauces made with cream, butter, mayonnaise and oils. 

Tip #4:  When it comes to weight loss, how much you eat is just as important as what you eat.  Try using smaller plates, bowls and cups, ordering “small” instead of “large”, sharing an entrée when eating out, and avoiding eating out of the bag or in front of the TV.  Check the nutrition facts label for serving size information, being mindful that there may be more than one serving in a package.  Eating slower may also help you eat less by allowing your body time to signal your brain “enough!”

Visit www.strollerstrides.net/bakersfield for class times and locations