Get rid of your extra weight by eating fresh, healthy food
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If the middle aged spread is creeping up on you, you might need to reevaluate your diet.
When combined with exercise, a healthy diet can help you lose weight, lower your cholesterol level and improve the way your body functions. So make sure you regularly eat foods that are rich in vitamins and minerals, and low in saturated and trans fat.
Making the change
Changing your eating habits may be hard, but even small changes can improve your health.
Talk to your doctor He or she can offer suggestions and in some cases, your doctor may refer you to a dietitian, especially if you have a medical problem.
Find the strong and weak points in your current diet Do you eat five to seven servings of fruits and vegetables every day? Do you get enough calcium? Do you eat plenty of fibre? If so, good! Keep it up. If not, identify what changes you need to make.
Make small changes Don’t try to change your entire diet at once. Small changes will be easier to make and stick with. Start by adding fresh fruit or vegetables to every meal, or by making sure you get more fibre in your diet.
Keep a food diary Keep track of your food intake by writing down what you eat and drink every day. This information will help you and your doctor design an appropriate eating program.
Nourishing foods
Breakfast Start the day with foods that are high in fibre, such as wholegrain cereals and breads. Fresh fruit, low-fat cheeses and yogurt are also a good choice.
Lunch Use wholegrain breads and rolls to make a healthier sandwich and lean meats with mustard or fat-free mayonnaise. Always serve fresh fruit (with the skin) or vegetables with meals.
Dinner Limit the amount of red meat you eat. Instead, try to eat chicken, turkey or fish. You can also substitute beans, especially soybeans, for meat. Try a soy burger or tofu. Add a healthy side dish to your meal, such as steamed vegetables, a plain baked potato or a fresh salad.
Healthy children
Control the amount of ‘junk food’ your kids eat. Instead, have plenty of fresh fruits and vegetables available. Encourage your child to drink plenty of water or milk and empty calorie fruit drinks and soda should be limited.
Make physical activity part of your family’s routine. Take a walk, visit the community pool or go for a bike ride together. Encourage your children to participate in extracurricular activities and limit time they spend watching television, using the computer or playing video games.
Top tips
- If you eat meat, eat it baked, grilled or broiled rather than fried. Take the skin off before eating chicken and eat fish at least once a week.
- Cut back on extra fat, such as butter or margarine on bread, sour cream on baked potatoes, and salad dressings.
- Eat plenty of fruits and vegetables with your meals and as snacks.
- Read the nutrition labels on foods before you buy them. If you need help reading the labels, talk with your doctor or a dietitian.
- Drink loads of water and substitute coffee and tea for herbal versions.
Finally…
Balanced nutrition and regular exercise are good for your health even if your weight never changes. So try to set goals you have a good chance of reaching, such as making one of the small changes listed above.
COMMENTS
Your ideas and tips are very practical and very timely at this time of overwhelming “obesity”. Recording what you eat and monitoring any changes is a good way to know your progress. Little by little, you will reach your goal, just don’t forget to practice discipline in everything you do.
hampers
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