21 Day Challenge: Dos and don'ts to help you drop 5 pounds - Chicago News and Weather | FOX 32 News

21 Day Challenge: Dos and don'ts to help you drop 5 pounds

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By Deena Centofanti
Fox 2 News


We're kicking off our 21 Day Challenge.  We've got five dos and five don'ts to help us all lose five pounds.

The first thing you need to do is a little grocery shopping.  No matter what your eating plan is, stocking up on the right foods is step one.  Here are the rules of our 21 Day Challenge.

Do enjoy fruits, vegetables, lean proteins like fish, chicken and eggs, whole grains and water.

What's off limits?  Soda, desserts, fried foods, white bread and alcohol.

So what do you need to stock up?  Meijer Healthy Living Advisor Tina Miller met me in the bread aisle to help pick the right loaf.

"Look at the ingredient list.  The first thing you want to do is see that word whole, whole wheat bread, then you know it's not made from refined white flour.  Then the next thing you want to look for is fiber.  We really want about three grams fiber per serving to make sure we get a nice, hearty bread.  And then the last thing you're looking at is calories."

In that whole grain category, also look for quinoa.  It's packed with protein and antioxidants.  Many consider it to be a big upgrade from rice.

If it's pasta you crave, also make sure it's whole grain.

At Meijer, you can even check the nutrition value of foods by their NuVal score posted by the price.  The closer to 100 the better.

"Good nutrients like antioxidants, omega-3s, vitamins, minerals, that helps push the score up.  Not so good nutrients like saturated fats, trans fats, those will push the score down," Miller explained.

Some plain, low fat, Greek yogurt and some low sugar granola will make for a good breakfast parfait.  Also stock up on all the fruits and veggies you like.  Be ready to create colorful salads.

And if the thought of skipping dessert scares you, we found a sweet solution.

"Almonds that have a cocoa coating," Miller said.  "Just a touch of sugar, not much at all.  These really satisfy a sweet tooth."

We plan to start on Monday with the 21 Day Challenge.  Remember to check out our Facebook group where we can all support each other in our efforts to be a little healthier in 2013.

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