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 H-E-B
Health
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 Healthy H-E-B Opti-MealDiet Plan 1. Before you begin a) Where You Stand: Make sure your doctor allows you to begin a healthy diet plan. Get a good annual physical to find out where you stand. Find out your weight, blood pressure, blood values for glucose, fat & cholesterol. How much weight do you need to loose? b) Your Activity profile: Do you exercise regularly? Regular exercise is the key to losing and maintaining weight loss. If you don’t regularly exercise start off slowly by incorporating exercise into your daily lifestyle. A few of the ways that you can exercise are: a walk with a neighbor, playing with your kids outdoors, or going to a gym. You should try to exercise about 20-30 minutes per day, but don’t be discouraged if you have to start off slower. Exercise should be fun; so do an activity that you enjoy.
c) Food Diary: What are you really eating?  Keeping a food diary is a great way to see actually how much food you are eating each day and why. A food diary consists of writing down what you eat each day and why you ate that food. Some reasons for eating include hunger, boredom, celebrating, eating because other people are eating, or because you were upset. By writing your feelings down it will help you realize when you are really hungry and when you are eating for other reasons. This should be done for about a week to give yourself a good idea of you diet. ONE WEEK BEFORE DIET FOOD DIARY
Copy & Paste this on a blank document to start your DAILY FOOD DIARY. After reviewing your week long diary you can see what foods are the ones you want to avoid. Make a list of the foods which you feel have caused the most weight gain. This list will be a reminder to you as you journey through your weight loss program. d) BMI: Where You Need to Be! BMI stands for your body mass index or the proportion of your height to you weight. It also accounts for you sex and activity level. You can find you BMI on many websites, such as the USDA website. Use the following link to help you determine your BMI. (http://www.bcm.edu/cnrc/caloriesneed.htm) This will help you to determine if you are at a healthy weight or what your weight should be. Use this as you go to help track your progress. Having a healthy BMI can reduce your risk for many diseases. II. Beginning the Opti-Meal Diet a) Incorporating Opti-Meal into Your Diet Opti-Meal can be incorporated into your meals or used in place of a meal; you decide what best fits your lifestyle. We encourage you to choose foods low in fat, high in fiber and eat a variety of fruits and vegetables daily. You should have at least three balanced meals a day with snacks. Skipping meals can slow your metabolism and can tempt you to eat more throughout the day.
Click here for Opti-Meal Healthy Recipes. c) Tips on Eating Healthy
Keeping a weekly log of you weight is a good way to track your progress. A loss of 1 to 2 pounds per week is a healthy goal for weight loss. Don’t be discouraged if you don’t lose a lot of weight all at once. Our goal for you is consistent weight loss and being able to maintain this weight loss. Once you have reached your healthy goal for weight loss, continue your new healthy lifestyle and diet to help maintain it. e) You're Not Alone Everyone struggles with their weight at some point in their life so know that you are not the only one out there trying to lose weight. Having everyone in the family help you with the diet is a great way to stay on track. Incorporate some of the healthy recipes into your family’s diet. Have your family follow the same exercise and healthy eating plan. This is a great way to bond with your children and spouse. Another way to gain support is to do the Opti-Meal diet with a friend or have an accountability partner to help you stay on track. Doing anything with a friend makes it more enjoyable and you can help each other with the diet. The table below can be used to analyze some bad choices you made during the day while dieting. This will help you figure out why you decided to eat and how you could have made a better choice.
Once you get started with your diet plan and you begin to see results in your weekly weight record, take a diary of your new healthier daily food intake. Compare this diary to the first food diary you kept. One Week After You Start Healthy Diet Food Diary
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