If you find yourself having a hard time controlling your serving sizes at dinner time, you are not alone. I find that most people I train do a great job with their serving sizes all day long until the last meal of the day. If you find that you are having the same problem have a large red leaf salad before dinner. This will help fill you up before you start eating.
Many Americans are not eating enough vegetables during the day. It is recommended to have 7 servings of fruits and vegetables a day. This will be a great way to add some healthy vegetables while filling you up.
One cup of red leaf lettuce contains 7 calories. You can eat 13 cups of lettuce and still be under 100 calories. Add some peppers, cucumbers, tomatoes and any other vegetables you like to spice up your salad. The dressing is where you might encounter problems. Your best bet is to put the dressing on the side and dip into it. You will find that you will use less dressing. An olive oil and vinegar dressing is the healthiest choice in moderation. Olive oil is a healthy oil that has many health benefits in moderation. Keep in mind a tablespoon has 120 calories.
Do you think you would be ordering a dessert after eating 10 cups of lettuce? Eating nutrient dense foods will give you the most nutrients with the least amount of calories. Eating more nutrient foods will help you from overeating while giving your body the micronutrients it needs. You will get all of these nutrients in one serving of red leaf lettuce. Start every dinner with a healthy salad and you will find that eating the correct portions at dinner will no longer be a problem. I even grab a large salad at night if I am hungry. It is a better choice than a high calorie, sugary snack.
Best of health and happiness,
Dave Nevue
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