|
|
|
Healthy Eating Diet Tips
|
|
|
Some (not so) Silly Diet Tips and Why They’re Not
At first glance some of these diet tips may seem downright
silly. You may find yourself thinking, “That’s couldn’t possibly
make
enough of a difference. Plus I’d feel silly doing it.” I have
a response to those negative thoughts. First, the longest
journey begins with a single step. And second, would you rather
feel silly being overweight and unfit or doing something about
it?
Diet Tip 1: Fidget
Every little movement burns calories. Twiddle your thumbs.
Squeeze one of those little exercise balls while you watch
TV to burn calories and tone your arms at the same time. Take
that more distant parking spot. Walk wherever possible. Even
if you have physical limitations, you can tailor a program
to your needs. Move whatever you can, whenever and wherever
you can. And just think - laughing is good exercise. It’s
like jogging on the inside.
Diet Tip 2: Portions and Proportions
Pay attention to portion sizes according to the eating plan
you choose. Use a normal size plate – don’t supersize it!
One plan suggests that ¼ of the plate should contain protein
and the rest should be fruits and vegetables. You can weigh
your food, at least until you become attuned to proper portion
sizes or use some of the simple guidelines like “3 oz. of
protein is about the size of your palm or a deck of playing
cards” or “one serving of rice is the size of a tennis ball”.
Diet Tip 3: Eat More Slowly
This allows your body the several minutes it takes to signal
your brain that it is full.
Diet Tip 4: Substitute Low Calorie Density Foods for High
Choose foods with a low calorie density – foods that have
fewer calories relative to their weight. “If you decrease
the energy density of your diet, caloric intake will decline”,
says Barbara Rolls, professor of nutritional sciences at Pennsylvania
State University and co-author along with Robert Barnett of
The Volumetrics Eating Plan.
Think lower cal fruits, vegetables like salad greens and broths.
What these foods have in common is the magic diet ingredient,
water! Water has zero calories, so the more volume represented
by water, the less room there is for calories. Water also
creates a feeling of fullness, helping one to eat less.
Fiber is another low calorie density food. In this category,
we again find many fruits and vegetables, as well as whole
grains, such as whole wheat bread or pasta, whole grain cereals
and brown rice. A study at Tufts University in Boston found
that increasing daily fiber intake by 14 grams resulted in
a 10% decrease in total calorie intake and a weight loss averaging
one pound a month. This is a very small diet change to make.
Substitute about 28 calories of fiber for some high calorie
density food you have been eating.
Diet Tip 5: Be Aware of What You Eat
Keep a food diary (and be brutally honest – no one else needs
to see it). Don’t forget the spoon that you licked while putting
away the leftovers or the sampling(s) you
had while adjusting the seasoning. The purpose is not only
to monitor your food intake but to identify what circumstances
tempt you to overeat or eat unhealthily. Keep a food diary
long enough and patterns will start to emerge.
Diet Tip 6: Try New Spices and Herbs in Place of Butter
and Salt
Try some new spices and herbs and cut back on the butter and
salt. You might be surprised to learn the antioxidant strength
of some herbs – another reason to add more to your diet. When
food tastes different or more flavorful, we tend to savor
it more and eat more slowly.
Diet Tip 7: Add Variety
Along the same lines, The American Dietetic Association
recommends increasing variety. Occasionally adding a single
new food to your routine can end monotony and increase nutrition.
This year's ADA "Get a Taste for Nutrition" campaign suggests
adding a new fruit, vegetable or grain to your shopping list
each week. Among its suggestions: kumquat, passion fruit and
pomegranate for fruits; kohlrabi, bok choy, jicama and parsnip
from the vegetable aisle; and quinoa, flaxseed, amaranth and
bulgur for new grains.
This article is for informational purposes only. It does not
purport to offer medical advice.
|
| |
|
