Week Three Eating Well
Last week we looked at the health benefits and strategies for eating less. In addition to your own personal goals, your session 2 BTYSP Tasks were to complete your daily tracking, weigh yourself daily, measure your foods and assess your portion sizes.
Now that you have learned how to eat less, you’re ready to move on to the next set point strategy: Eating Well.
The first step is to learn how to compose your plate. Sounds easy right? It is! BTYSP plate management is based on the New American Plate from the American Institute of Cancer Research. Learn more at www.aicr.org.
- Imagine a picnic plate divided into 3 sections.
- Fill the largest section with two or more vegetables. Make it a colorful mix, such as steamed broccoli and carrots flavored with a little olive oil, salt and pepper.
- Fill one small section with a whole-grain starch, such as brown rice.
- Fill the last small section with a lean protein such as grilled chicken or fish.
Build Your Pyramid: Below is the Walter Willett’s Healthy Eating Pyramid-moderation, balance and variety. Learn more at http://www.hsph.harvard.edu/nutritionsource/.
Lesson Three: Weekly Tasks
- Continue to keep track of your daily intake and assess R-K-O status daily
- Continue using Eat Less strategies: 450 in 20 minutes, measure portion sizes.
- Redesign your plate and build your pyramid
- Record any questions, thoughts or feelings you have throughout the week to share during the group chat.
- Print this Lesson
- Activities Workbook
- Dr. Blackburn's Podcast
