Why shop the outside aisles of the grocery store?

Because that is where most whole foods are — produce, meat, fish, eggs and dairy. Dr. Wood recommends filling the cart from the perimeter, since processed foods mostly sit in the center aisles.

What is the 80% rule?

Eat until you feel about 80% full, then save or discard the rest. Dr. Wood’s handout says the old rule of cleaning your plate has no place in healthy eating.

Are brown grains better than white grains for weight loss?

Generally, yes. White grains are usually highly processed; darker, brown grains have been processed less, keep more of their nutrition and tend to be lower in calories.

How can I eat out and still lose weight?

Plan ahead: pick the restaurant and your order before you are hungry, bring a snack, drink water first, and ask for a to-go box at the start to set aside part of a large portion.

Eating for Weight Loss: Simple Rules

From Dr. Wood’s handout “Food and Nutrition Education.” The quoted lines on this page are hers.

Shop the outside aisles

In most grocery stores the outer walls hold the produce, meat, fish, eggs and dairy — foods you have to prepare yourself. The center aisles are where most processed food lives. Dr. Wood’s rule of thumb is to fill the cart mostly from the perimeter.

Stop at 80% full

Eat until you are about 80% full, then box up the rest, save it for later or throw it out.

“The old saying you must clean your plate, does not have a place in healthy eating.”
— Kelly Wood, MD, MSPH

Choose darker grains

White grains have usually been heavily processed. Brown and darker grains have been through less processing, hold more of their nutrition and are generally lower in calories.

Plan restaurant meals before you are hungry

For a busy parent, eating out sometimes is unavoidable. Dr. Wood’s handout is practical about it:

Pack a lunch on the days you can.
On the days you cannot, choose the restaurant ahead of time and read the menu before you go.
Decide what you will order while you are not hungry.
Carry a healthy snack so you do not arrive starving.
Where portions are large, ask for a to-go box at the start and set aside the extra before you eat.
Drink plenty of water before any meal.

When you want more structure

Some patients do better with a written meal plan and macro targets, which are part of medical weight management. Others prefer to start with portioned meals that take the decisions away for a while — that is the Bariatrix Ready Steps program.

Eating for weight loss, without a fad diet

Shop the outside aisles

Stop at 80% full

Choose darker grains

Plan restaurant meals before you are hungry

When you want more structure

Questions about this guide

Start with a visit, not a sales pitch