In Response to differences in family members:
my husband & I both need to loose weight (60lbs each). my teen boys do not, in fact one needs to gain weight. how do i prepare dinner for all 4 of us without making 2 or more different meals? we usually have a protein, veggie, potato/rice/noodle, and am beginning to incorporate fruit at dinner as well.
Posted by gaandre
It sounds like you are already on the right track by preparing a balanced meal for dinner. Your whole family should be able to enjoy the same foods. You and your husband will just need to eat smaller portions in order to lose weight. You may be familiar with the new MyPlate guidelines. I would encourage you to follow those by filling 1/2 of your plate with fruits and vegetables, 1/4 of your plate with protien and 1/4 of your plate with starch (potato/rice/noodle). You might try to use a smaller plate to help you control portions. You will feel more satisfied if your small plate looks full than if you put small portions on a large plate. Here are several other suggestions for weight management:
Don't drink your calories. Try to drink mostly water, unsweetened tea and low-fat milk. Sugary beverages like soda and fruit-flavored drinks can add a lot of calories without helping you feel full.
Don't skip meals. Be sure to eat breakfast, lunch and dinner each day. Going too long between meals can slow your metabolism which makes it difficult to shed pounds.
Increase your fiber intake. Choose whole grains like whole wheat bread and pasta and brown rice, and eat plenty of fruits and vegetables. In addition to helping your digestive system, fiber helps you stay full longer which may help you to eat fewer calories throughout the day.
Eat more slowly. Try to take at least 20 minutes to eat each of your meals. This gives your brain more time to get the signal from your stomach that you are getting full. Try to stop eating when you are satisfied instead of eating until you feel full.
When you are shopping at Hy-Vee, be sure to use the NuVal scoring system to help you make better choices. The NuVal score is on the shelf tag near the price. The higher the number, the better the nutrition.
Hopefully these suggestions will help. You can schedule an appointment with your local Hy-Vee dietitian to get more specific information. Just remember that your sons can and should eat all of the same healthy foods that you and your husband do. They can eat larger portions and add snacks between meals as needed to get the number of calories they need to maintain or gain weight.