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To maintain a healthy lifestyle, finding
a balance between proper nutrition and regular
exercise could be extremely helpful. Below
are some tips that may help you to achieve
this goal.
- Make dietary changes gradually
- Remember that even small changes can
add up to a significant decrease in cardiac
risk over time.
- Variety - Therapeutic diets
should provide a variety of foods from
all groups: vegetables, fruits, grain
products, potatoes and legumes, dairy
products, meat, poultry, and fish. Eat
a variety of nutrient-rich foods, no one
food has everything you need--so strive
for variety
- Schedule regular meals - skipping
meals leads to overeating
- Reduce - don't eliminate high
fat, high cal favorites
- Balance food choices over time
- it's what happens day in and day out
that counts. All foods can fit into a
healthful eating plan
- Portion control, NOT elimination
of foods - Serving sizes are listed
below. The serving sizes appear small,
and most people eat more than one serving
of a certain group at meal. However, it
helps to have an idea of how much you're
putting on your plate. Most people's eyes
are bigger than their stomachs.
- Three ounces of meat,
fish or poultry looks like a deck
of cards
- One half cup fruit,
vegetables, or pasta is the size of
a woman's (small) fist, or the size
of a tennis ball cut in half
- One ounce of cheese
is the size of four dice
- A serving of leafy
vegetables is the same size as a tennis
ball
- For a teaspoon of
fat look to the tip of your thumb
- One grain serving
is equal to one slice of bread or
one half of a bagel-- the size of
a hockey puck, one-half cup rice which
is equal to a cupcake wrapper, or
one-half cup pasta which equals an
ice cream scoop.
- Push away and wait! Listen to your
body - It takes the brain a little
while to catch up with the stomach -After
the first plate, sit back, sip on your
beverage, read the paper, or talk to your
mate for 5-10 minutes. You will probably
realize that you are already full. This
is one way to avoid overeating.
Most importantly, remember-everything in moderation! |
