Page 95 - 15-50 April 3 2019

it needs to be well oiled, (and NOT send along easy to munch on cut
rusty). up vegetables, like cherry tomatoes,
cucumber sticks, baby carrots, celery
Ideas of healthy fats and their sticks.
portions:
1. ¼ of an avocado Incorporate the fat either as a dip, a
2. 2 teaspoons of olive oil or dressing, or on the bread.
flaxseed oil
3. 1 tablespoon of Chummus or THE ONE PLATE RULE
Tehina
4. 6 whole olives or 2 tablespoons When there is a party, shabbaton,
cut olives or even while eating school lunch,
I always suggest following the “One
VEGETABLES plate rule” which means taking a
plate, filling half of it with vegetables,
I allow unlimited vegetables on my a quarter with the best protein
plan anytime of the day, whether with choice, and a ¼ of it with a grain. No
a eat or in between, but always want refills though. This accomplishes two
Bulletin
it to be a part of lunch AND dinner. things:
The girl learns to be able to eat
1.
Starchy vegetables should be limited anywhere.
to 2 tablespoons a day (Examples: 2. The girl does not feel deprived
corn, peas, butternut squash, etc.) because she is eating what everyone
and are NOT free. else is, albeit portioned.

If your daughter is not interested in Best Wishes,
coming to school with a salad bowl, Rachel

Rachel Esses is a nutrition counselor at Borough Park 3817 13th Avenue 11218 Ext. 816
Nutrition by Tanya and is the manager Flatbush 1511 E. 28th Street Front Door 11229 Ext. 817
of the Williamsburg location. Nutrition Williamsburg 146 Spencer Street Suite #2010 11205 Ext. 818
by Tanya offers personalized and prac- 5 Towns 85 Elderd Lane 11516 Ext. 820
Lakewood 130 1st Street Suite #203 08701 Ext. 821
tical weight management and nutrition
Monsey 7 Twin Avenue Basement Suite 10977 Ext. 822
counseling to children, men, and women.
Monroe New Business Center Suite #513 10950 Ext. 823
Nutrition by Tanya has locations in Boro
Jerusalem Rav Shefa Mall 2nd Floor Ext. 824
Park, Flatbush, Williamsburg, Monsey,
Queens 72-38 Main Street 11367 Ext. 825
Lakewood, Five Towns, Monroe, and
Upstate Fitness Factory (SUMMER ONLY) 12701 Ext. 826
Crown Heights. The office can be reached at
New Clients/Phone Ext. 801
844-Tanya-Diet or info@nutritionbytanya.
Personal Training & Classes Ext. 803
com. You can also visit nutritionbytanya. Page 3
Online/Phone Orders Ext. 804
com for more info and inspiring success Wholesale & Marketing Ext. 805
stories and photos. TAP Cafe Ext. 806
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