• |
Find the strong
points and weak points in your current diet. Do you eat
5 to 7 servings of fruits and vegetables every day? Do you
get enough calcium? Do you eat whole-grain, high-fiber foods
regularly? If so, good! You're on the right track. Keep
it up. If not, you can learn the changes you need to make. |
• |
Make small, slow changes, instead of trying
to make large, fast changes. Small changes will be easier
to make and stick with. |
• |
Keep track of your food intake by writing
down what you eat and drink every day. Use this record to
help you see if you need to eat more from any food groups,
such as fruits, vegetables or dairy products. |
• |
Think about asking for help from a nutritionist
if you haven't already done so -- especially if you have
a medical problem that requires you to follow a special
diet. |
| |
|
Can I trust
nutrition information I get from newspapers and magazines?
Nutrition tips from different sources can
sometimes conflict with each other. You should always check
with your doctor first. Also, keep in mind this advice: |
• |
There is no "magic bullet" when it comes
to nutrition. Short-term diets may help you lose weight,
but they are difficult to keep up and may even be unhealthy
in the long run. |
• |
Good nutrition doesn't come in a vitamin
pill. With a doctor's recommendation, a vitamin pill can
help you get enough vitamins and minerals, but your body
benefits the most from eating healthy foods. |
• |
Eating a variety of foods is best for your
body. Learn to try new foods. |
• |
Stories from people who have used a diet
program or product, especially in commercials and infomercials,
are advertisements. Remember, regained weight or other problems
that come up after someone has completed the program are
never talked about in those ads. |
What changes
can I make now in my diet?
Almost everyone can benefit from cutting back
on fat. If you currently eat a lot of fat, try just one
or two of the following changes, or those suggested as healthy
food choices: |
• |
If you eat meat, eat it baked, grilled and
broiled rather than fried. Take the skin off before eating
chicken. 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. |
• |
When eating away from home, watch out for
"hidden" fats (such as that in salad dressing and desserts)
and larger portion sizes. |
• |
Read the nutrition labels on foods before
you buy them. If you need help reading the labels, ask your
doctor or your nutritionist. |
• |
Drink no- or low-calorie beverages, such
as water, unsweetened tea and diet soda. |
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 or walking one more day per week.
Why is healthy eating important?
When combined with exercise, a healthy diet
can help you lose weight, lower your cholesterol level and
improve the way your body functions on a daily basis.
The U.S. Department of Agriculture's (USDA)
Food Pyramid divides food into 5 basic food groups: grains,
fruits and vegetables, dairy, meats and fats. The USDA recommends
that you have the following number of servings from each
of the main food groups every day: |
• |
Grains (6-11 servings) |
• |
Fruits and Vegetables (5-7 servings) |
• |
Dairy (2-3 servings for men and 3-4 servings
for women) |
• |
Meats (2-3 servings) |
• |
Fats, Oils and Sweets (use sparingly) |
