BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!

Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

The Secret to Weight Management

The Secret to Weight Management

Countless people struggle with weight management. Whether they’re trying to lose, gain, or maintain their weight, that number is constantly in the back of their mind.

But shedding the pounds doesn’t have to be hard. It’s nothing a healthy diet from bistroMD and a little (okay, more like a lot of) exercise can’t fix.

You’ll be so happy once you reach your target weight that you won't mind the struggle that brought you to your goal. Here are some tips for proper weight management so you can keep the pounds off for good.

Snack throughout the day for weight management

When you are constantly snacking throughout the day, you won’t be very hungry when it’s time to sit down and actually eat a good, balanced meal. According to, snacking is related to body weight and contributes to a healthier diet—if you snack smart, that is. Snacking not only aids in weight management, but also helps sustain energy, tide you over until your next real meal, and prevents against diseases associated with obesity like diabetes.

Never under estimate the importance of exercise for weight management

The Academy of Nutrition and Dietetics reports that two and a half hours of moderate physical activity, which is about thirty minutes of exercise a day for five days a week, is required for optimal weight management.

If you are a morning person, try hitting the gym before seven. You’d actually be surprised at how many gyms are open before the sun rises and even more shocked at how many people are there working out. Exercise is a vital component of weight management and the best type of exercise is cardio. Cardio vascular exercise is any activity that increases your heart rate and respiration while using large muscle groups repetitively and rhythmically, according to The American College of Sports Medicine

Know what a serving size looks like

We live in a ‘super-size me’ world and many people do not know what a normal serving size looks like. Here’s your new cheat sheet:

o   A serving of juice, cereal, or pasta is about the size of your cupped hand.

o   A serving of meat is about the size of the palm of your hand.

o   A serving of cheese is around the size of your thumb.

o   A serving of high fat foods is the size of the tip of your thumb.

o   A serving of fruits and veggies is roughly the size of tennis ball.

Eat a rainbow!

This may sound silly, but choose a meal that has all the colors of the rainbow so your body gets the vitamins and nutrients it craves.

o   RED: Beets, Peppers, Apples, Strawberries, Tomatoes, and Watermelon

o   ORANGE: Squash, Carrots, Mangos, Oranges, and Sweet Potatoes

o   YELLOW: Corn, Onion, Lemon, Pineapple, and Yellow Squash

o   GREEN: Avocado, Lettuce, Broccoli, Spinach, and Leafy Greens

o   BLUE/ PURPLE: Blueberries, Eggplant, Turnip, and Grapes

o   WHITE: Potato, Mushrooms, Soy Beans, Cauliflower, and Bananas

 Or try a diet through bistroMD

BistroMD offers a diet delivery program that can help you successfully manage your weight through healthy eating and proper portion control.

Our chefs only cook with the freshest ingredients and every bite you take follows this proven approach for healthy weight loss: 1,100-1,400 calories daily with 40-50% total caloric intake from lean, adequate protein, 20-25% of calories from healthy fats, and 30-35% from complex carbohydrates.

If you’re trying to lose weight, it only takes a few weeks to see results so you don’t have much to lose—but the fat. If you’re trying to maintain your weight, there’s no better way than to eat good tasting, healthy food in the proper serving sizes.

With over 200 recipes and a customizable menu, you should have no problem finding something to satisfy your amazing sense of taste.

We have a men and a women’s program with the option to receive five-or-seven-days’ worth of healthy meals delivered to your door. The two programs range from $130-$160 and EATS, our essential and tasty snacks are just $1.50 per snack. Women receive two snacks per day and men receive three snacks per day.

It is far more desirable to learn proper weight management than to constantly struggle with diets and the annoyance of calorie counting. Good luck!

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