Weight Loss/Healthy Eating
Dietary Guidelines Suggest that You:
- Eat a variety of foods (food pyramid).
- Maintain a healthy weight.
- Choose a diet low in fat, saturated fat, and cholesterol.
- Choose a diet with plenty of fruits, vegetables, and grains.
- Use sugar only in moderation.
- Use salt and sodium only in moderation.
- If you drink alcoholic beverages, do so in moderation.
Other Helpful Tips
- Choose fat-free or low-fat dairy products, such as skim milk instead of whole milk.
- Choose chicken, fish and lean cuts of meat over hamburgers and other fatty cuts of meat.
- Pay attention to the way foods are prepared; beware of foods that are fried or come with a buttery or creamy sauce.
- Reduce or even eliminate the amount of soda that you drink. Switch to water or diet soda instead. You won't miss the taste after a while.
Fats
- Fat intake should be kept at or below 30% of total caloric intake
- Fat contributes 9 calories per gram.
- Saturated fat is considered to be an unhealthy fat, and can be found in meat and dairy products.
- Essential fats are called omega 6 and omega 3 and are found in seeds, nuts, avocados, cold water fish, as well as olive oil, evening primrose oil, flaxseed oil, and canola oil.
Related link: www.cyberparent.com/nutrition/rdafats.htm
Helpful Portion Size Comparisons
|
