Eating for health and weight control isn’t always easy with food temptations everywhere. To fight the battle of the bulge review these nutrition tips. It’s just good sense.
1. Watch your portions. How much you eat is as important as what you eat. Measure servings and say no to seconds. Many people lose weight with this step alone.
2. Liquidate those calories. Most soft drinks are empty calories. Limit your consumption of “liquid candy” to less than 4-6 cans a week. Choose drinks that offer nutrition (e.g., juices, milk).
3. Don’t be dense about calories. Typical snack foods and sweets (such as a small candy bar or bag of chips) can pack 100 or more calories per ounce with little or no nutrition. You have lighter options.
4. Snack well. Smart snacks such as plain popcorn, carrot sticks and fruit fill you up and help supply valuable nutrients ? helpful when you’re too busy to prepare balanced meals every day.
5. Add whole grains. Fiber-rich whole grain breads and cereals are easy, satisfying ways to enrich your diet ? and may help fight disease.
6. Quench your thirst. Drink at least 2 quarts of water a day. It can decrease your appetite. And it may reduce water retention, which can cause bloating and temporary weight gain.
7. Have dessert but make it a small portion. Smart choices: fresh fruit, angel food cake or nonfat/low-fat frozen yogurt.
8. Travel light. Don’t toss your healthy eating habits out the window just because you’re on vacation. You can usually find healthier menu options wherever you travel ? even in the air.
9. Follow the guidelines. Eat a variety of foods from each food group daily for balanced nutrition and portion control. And accumulate at least 30 minutes of exercise daily.
10. Take a lesson: There aren’t any good or bad foods, just good and bad diets. Control your eating habits to control your health and your weight.
Source: The Family Health
Author: Dots Rego- USA
