Before you eat, think about what goes on your plate or in your cup or bowl. Foods like vegetables, fruits, whole granins, low-fat dairy products, and lean (low-fat) protein foods contain the nutrients you need without too many calories. Try some of these:
- Half your plate should be fruits and vegetables.
-Switch to skim or 1% milk.
-Eat more whole grain rice and bread.
-Mix your protein food choices.
Decrease foods high in solid fats, added sugars, and salt. Many people eat foods with too many solid fats, added sugars, and salt (sodium). Added sugars and fats load foods with extra calories you don't need. Too much sodium may increase your blood pressure.
-Choose foods and drinks with little or no added sugars.
- Look out for salt in foods you buy.
-Avoid foods that are high in solid fats.
Eat the right amount of calories for you. Everyone has a personal calorie limit. People who are successful at managing their weight make a list of how much they eat, and what they eat.
- Enjoy your food, but eat less.
- Cook at home, so you know what's in your food.
- Write down what you eat and how much you eat.
-Limit alcohol to 1 drink a day for women or to 2 drinks a day for men.
- Cook at home, so you know what's in your food.
- Write down what you eat and how much you eat.
-Limit alcohol to 1 drink a day for women or to 2 drinks a day for men.
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