Which oil should I use?  Whole wheat or multi-grain?  One-percent or skim milk? Cooked vegetables or raw?  Should I only choose lower sugar fruits?  Are you getting hung up on the details of your diet?  Take a step back, and focus first on the big picture.

Whether your goal is to lose weight, get healthier or address a nutrition-related condition, start by changing the big picture view of your diet, not the small details.  The details matter, but if you focus on every single aspect of your diet, it can be overwhelming.  We suggest first concentrating on these five, bigger picture goals, to transform your diet.  Then, if you want to start focusing on some details, fantastic!  Implement these five changes and you will see results!

Decrease Portion Sizes

Instead of eating until your are overly stuffed, cut back your portions and stop eating when you are about three quarters of the way “full.”

Eat More Vegetables

Eat 2-3 cups of nonstarchy vegetables daily.  These can be cooked or raw.  Keep in mind, 2 cups of leafy vegetables count as 1 cup.

Include Lean Protein 

Include lean protein like poultry, fish, lean beef, tofu, beans, eggs, etc., with each meal.

Eat The Right Amount Of Fruit

Eat 1-2 pieces of whole fruit or 1-2 cups of fruit per day.  Fruit is fantastic; issues only occur when you overdo it, like eating 5-10 servings per day, so don’t be afraid of fruit!

Minimize Added Sugars

Stop drinking beverages with added sugars (soda, sugar-sweetened tea, energy drinks, etc.), decrease your dessert intake, avoid specialty coffees, avoid sugary cereals, and so on.

If you are trying to lose weight, please consider visiting us at Olivera Weight Loss.

We use research-proven strategies, approaches and tools to help our patients achieve successful weight loss.  We offer a variety of services to meet your needs.  In our remote Nutrition Consultations, our Registered Dietitian develops a plan customized to meet your needs without you ever having to leave your home.  Phentermine, an FDA approved appetite suppressant proven to help patients lose weight, is available at Olivera Weight Loss for patients who qualify.   For more information on pricing and our other services, please visit our webpage or give us a call at 773-327-6624.  Follow us on Facebook for free weight loss tips, recipes and more.

*Please note, appointments are required for new patients and strongly encouraged for returning patients to minimize wait times.*