You on the way!

Meal guidelines
Drink beverages after a meal instead of before or during a meal so that you do not feel as full.
Plan meals to include your favorite foods.
Try eating the high-calorie foods in your meal first.
Use your imagination to increase the variety of food you're eating.
Snack guidelines
Don't waste your energy eating foods that provide little or no nutritional value (such as potato chips, candy bars, colas and other snack foods).
Choose high-protein and high-calorie snacks.
Dining guidelines
Make food preparation an easy task: choose foods that are easy to prepare and eat.
Make eating a pleasurable experience, not a chore: - Liven up your meals by using colorful place settings. - Play background music during meals.
Eat with others: invite a guest to share your meal or go out to dinner.
Use colorful garnishes such as parsley and red or yellow peppers to make food look more appealing and appetizing.
Alcohol guidelines Ask your doctor for specific guidelines regarding alcohol. Your doctor may tell you to avoid or limit alcoholic beverages. Alcoholic beverages do not have much nutritional value and can interact with the medications you are taking, especially oral steroids. Too much alcohol may slow your breathing and make it difficult for you to cough up mucus.
Tips for gaining weight
Drink milk or try one of the "High Calorie Recipes" listed in this handout instead of drinking low-calorie beverages.
Ask your doctor or dietitian about nutritional supplements. Sometimes supplements in the form of snacks, drinks (such as Ensure or Boost) or vitamins may be prescribed to eat between meals. These supplements help you increase your calories and get the right amount of nutrients every day. Note: Do not use supplements in place of your meals.
Avoid low-fat or low-calorie products unless you have been given other dietary guidelines. Use whole milk, whole milk cheese and yogurt.
Use the "Calorie Boosters" listed in this handout to add calories to your favorite foods.
High-calorie snacks
Ice cream Cookies Pudding Cheese Granola bars Custard Sandwiches
Nachos with cheese Eggs Crackers with peanut butter Bagels with peanut butter or cream cheese
Cereal with half and half Fruit or vegetables with dips Yogurt with granola
Popcorn with margarine and parmesan cheese Bread sticks with cheese sauce

You should try to keep away from these as much as you can……
This week exercise is turn and bounce….. put the music on and stand with legs apart turn from left to right * right to left.
hold arms up to chest…. do some high steps with this, a few squats, turning that it,
Coach Ratliff coach@citrus9.com http://www.obesity.citrus9.com
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http://www.weightloss.citrus9.com