Vegetables are #1!
Vegetables and fruits are number one in importance in your diet. They provide nutrients and phytochemicals (plant chemicals) to help decrease risk of heart disease and cancer. A diet with plenty of fruits and vegetables helps with weight control too.
Try to eat 5-9 servings of fruits and vegetables everyday.
Choose a variety of fruit and vegetables. Each one has its own unique make-up. By eating a variety, they will provide you with many vitamins, minerals and phytochemicals. This will enhance your nutritional health and improve your immune system.
Research is being done to find out which plant foods and which parts of plant foods help prevent and fight cancer and other diseases. Studies have shown that some of the most important fruits and vegetables to include in your diet are: broccoli, brussel sprouts, cauliflower, cabbage, spinach, chard, greens, carrots, squash, peppers, onions, garlic, tomatoes, oranges, grapefruit, pomegranates, kiwi, mangos, cantaloupe and berries.
Eat them the way you like them. It really isn?t necessary to eat them raw. Raw fruits and vegetables are great, but most nutrients are not destroyed by cooking. In fact, some nutrients are more available for absorption after foods are cooked.
Eat fruits and vegetables at every meal and find new ways of preparing them. They can be part of every course from appetizer to dessert and they make refreshing healthy snacks too.
Ignore secret weight loss formulas and fad diets.
There is no magic diet or formula or pill that will guarantee weight control or weight loss.
Most diets that are promoted in best selling books provide new twists on old diets that did not work in the past. If there really was a secret diet, we would all soon learn about it and there would be no need for yet another diet book.
Many fad type diets are deficient in some essential nutrients. This is true of any diet that limits your selection of foods or dictates specific food combinations. It is important not to stress your body with a diet that is low in essential nutrients or contains an unnatural balance of nutrients.
"Diets" do not work because they make you feel deprived and crabby. Diets are usually "something you go on temporarily" and you tend to live for the day when you can go off your diet. Do not spend your life going on and off diets.
Form good, sensible eating habits and this will be the ideal "diet" for life.
Calories do count. Keep a food diary.
Weight is a balance of "calories in" and "calories out."
Become aware of the caloric value of the foods you eat.
To eat fewer calories, choose lower-fat alternatives in place of high fat foods.
Try reduced-fat modified recipes and use as little fat in cooking as possible.
Limit the fat in your diet, but counting only fat grams is not the total answer to weight control. Low fat foods can fool you. Some low-fat foods are actually high in calories.
Increase the fiber in your diet to help you feel full without adding lots of calories. Foods rich in fiber include whole grains, high fiber cereals, dried beans, split peas, lentils and other legumes. Also, whole fruits and vegetables are higher in fiber than their juices.
Surround yourself with low calorie snack foods at home or work. Avoid having high calorie snack foods around. Making food harder to get forces you to make a deliberate decision to eat.
Don't forget about the calories in the beverages you choose. Calorie in fruit juices add up quickly. Flavored bottled waters and ice teas can be high in calories. Check labels.
Don't use high calorie foods to reward yourself. One high calorie treat can negate all your good choices from the rest of the day.
Budget your calories and use them wisely. If a food isn't very tasty and not worth the calories, don't eat it.
Keep a food diary. It is the one most important factor in maintaining weight.
Take time to enjoy your food.
One of life?s greatest pleasures is eating. Choose foods you really like.
Slow down when you eat. Listen to soothing music to help you slow down.
Stop in the middle of your meal to check your hunger and appetite. Wait a few minutes before deciding if you need more food.
Be aware of what you are eating. Activities such as reading or watching television may distract you while eating and you may end up eating more than you had planned to eat.
Savor your food. If the food is especially good but high in calories, limit the amount you eat and enjoy every bite.
Enjoy your food and be healthy too!
Order carefully when eating out.
Restaurant meals are notorious for being high in calories and high in fat but there are usually some good choices on the menu. When deciding where to go out to eat, make it a point to choose restaurants that provide a variety of good healthy choices.
Make your menu choices carefully. Ask questions to find out how foods are prepared.
Salads are not always low calorie choices. Although you can create a healthy low calorie salad from a salad bar, there are some selections that are high in calories or fat. Watch out for bacon bits, cheese, seeds, fried croutons, pasta with mayonnaise dressing, potato salad, and regular dressing.
Ask for salad dressings and sauces on the side. Use them sparingly. You be in charge of how much you will use.
Ask for low fat or low calorie dressings and sauces.
Watch out for the ?extras? suggested by your server.
Order small or half-size portions or share a meal with a friend.
Don?t give in to pressures from fellow diners to eat foods you really would like to avoid.
If you enjoy alcoholic beverages, a glass of wine is a good choice, especially red wine. Be cautious, because alcoholic drinks add calories and reduce inhibitions. You may end up eating more than you intended to eat.
Save food to take food home for your hungry dog.
Read labels and nutritional analysis on recipes."
Food labels give a wealth of information. Check for calories, fat and other nutrients that are of interest to you. Do not assume that a statement on the label stating ?low fat." "Low carb," or "healthy," will mean low calories.
Pay special attention to serving size. What may seem like a single-serving to you may actually be labeled for two or more servings on the package.
Use the label to budget your calories. Evaluate the food by asking, ?Is this particular food worth the calories? Is it a good source of nutrients??
In cookbooks, check nutrient analysis for calories and fat in the recipes before making your selections.
You can make good choices.
You are in charge of your nutritional health. Focus on behavior changes rather than diet changes.
Portion control is a key to success. Research has demonstrated that you will eat less if the serving sizes of food are limited. You will eat more if serving sizes are large and there is a wide variety of food served.
Concentrate on improving your overall health by improving your eating habits with small changes.
Listen to your body cues. Eat when you are hungry and most importantly stop when you are full.
It is difficult to make good choices if you get ravenously hungry. The hungrier you are, the harder it is to resist temptations at a cocktail party, a buffet table or even standing in front of your own refrigerator.
Consider your new eating habit changes, which include regular exercise, to be part of a healthy new lifestyle.
Do not go on a restrictive diet. 3 Do not make changes that are very unpleasant or uncomfortable for you. Be sensible in your choices and you will continue them for a lifetime.
Identify foods that you really enjoy and budget them into your eating plan.
Include daily exercise. Exercise is crucial to weight maintenance. Any amount is better than none and you don?t have to exercise in big blocks of time. Exercising several times a day for 10 minutes each time can be very beneficial too.
Take walks in the fresh air. It will make you feel better. Walking is the easiest form of exercise. It requires no special equipment and you can walk everywhere. Find a walking partner or walk the dog.
Adopt an eating plan that you can live with and enjoy.
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