Sunnybank Obesity Centre

[sunnybankoc]

THE GOLDEN RULES

1. EAT slowly–do not allow interruptions to rush you
i. ie. (Phone, front door, children etc)
or use teaspoon/cake fork/chopsticks to eat
2. SIT while you eat, don’ t stand and snack
3. CHEW twenty-thirty times before swallowing
4. NO CAL or low cal fluids only
5. DO NOT drink with meals
i. But 20 minutes before or 1 hour after
6. CHOOSE a variety of nutritious foods- high protein
i. Low to medium carbohydrate and low fat
7. EAT regularly–three small meals per day
Try to leave some thing on your plate
8. DO NOT snack between meals
9. EXERCISE 5 times a week for 30-40 minutes per time
10. DON’T CHEAT on portion sizes – 1 cup 3 x day