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9 tips for taking charge food-wise

Food Table Celebration Delicious Party Meal Concept


  • To satisfy your hunger faster and feel full for longer, stick to the amounts of food recommended for a “healthy plate” when having lunch and dinner.

assiette sante

  • To curb hunger pangs and cravings throughout the day, rather than set your alarm 30 minutes later in the morning, spend this time eating a breakfast that includes a little carbohydrate and protein.

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Source : evewaspartiallyright.blogspot.ca

  • To stop you from finishing a whole tub of ice cream in one go,  serve yourself one portion and put the tub away.


  • To have greater control over the amount of dressing on your salads in restaurants, ask for the dressing on the side. This way, you can cut over 100 calories.


  • To reduce the liquid calories you drink, replace the sugar in your filter coffee by a drop of milk. (image de comparaison de calories – café sucré v. non sucré)


  • To help you reduce portion sizes, use smaller plates.

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Which plate contains the most?

  • To reduce the number of calories in dairy products while preserving the calcium and protein, choose those that are low in milk fat.


  • To increase your vitamin and fibre intake, add frozen vegetables to your stir fries, stews, soups, and even your spaghetti sauce.


  • To feel full faster, drink 500 ml or two glasses of water before each meal.

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Alyssa Fontaine, P.Dt.

Alyssa Fontaine, Dt.P.

Nutrition supervisor at Nautilus Plus, member of the Ordre professionnel des diététistes du Québec and holder of a bachelor’s degree from McGill University, Alyssa joined the Nautilus Plus team in January 2014. She developed an interest in healthy nutrition at a very young age, inspired by her grandmother’s large vegetable garden and her iron health still going strong at over 90 years of age. Proper nutrition and an active lifestyle are the secrets to a long life. An avid outdoor enthusiast, Alyssa exercises regularly and shares her tips to living a balanced lifestyle acknowledging that she does have a sweet tooth. She is the proud spokesperson for the «Zero Diet» brand and she is being followed more and more on social networks.

9 tips for taking charge food-wiseis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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