Know how much fiber you need. Men younger than 50 years of age need 38 grams (g)/day, women younger than 50 years of age need 25 g/day, and children need their age + 5 g/day.
Try this snack. Mix Neufchâtel cheese and drained roasted red peppers together. Spread on whole-wheat crackers. Top with smoked turkey breast.
Track how many grams of sugar you consume in a day. The goal is to consume no more than 40 g/day for women and no more than 50-60 g/day for men.
Have a special treat today!
Shut off the television, put down your book or newspaper, and turn off the computer whenever you eat. This includes meals and snacks.
Realize that energy bars and drinks are no better for athletes than any other food containing an equal amount of calories and carbohydrates.
Pass up foods that contain ingredients that you cannot pronounce.
Stop eating when you are full. Membership in the “clean plate club” does not offer any benefits.
Stay honest about how much and how hard you exercise. A stroll around the park does not necessarily count as exercise.
Find a recipe that calls for eggplant. Eggplant is very filling and low in calories, and it makes an excellent meat replacement. It also is high in fiber and contains antioxidants. Try a recipe for eggplant lasagna or sandwiches.
Try to eat a small handful of nuts five times this week.
Add lemon, lime, or orange zest to some of your favorite recipes. This is an excellent way to add flavor to many dishes, everything from meat and poultry to steamed vegetables and low-fat desserts, such as angel food cake.
Use evaporated skim milk in place of heavy cream in recipes and save yourself 600 calories and 80 g of fat per 12 fluid ounces (fl oz).
Limit the amount of juice that children drink to 4-6 fl oz/day. Juice inhibits the appetite and contributes to tooth decay.
Understand that you should lose an average of 2 pounds (lb)/week, if you are trying to lose weight, after the initial loss of water weight. Some weeks you will lose 1 lb, and other weeks you might lose 3 lb.
Remember that side dishes often are not accounted for in the nutritional analysis on menus. In one study, these “free” side dishes contained an average of 471 calories!
Use a thermometer. Some dishes look underdone when they actually are done, and others appear cooked through when they really are not. The only way to know for sure is to use a reliable thermometer.
Mix low-fat pancake mix according to package directions, but add a few handfuls of bran cereal and fruit before cooking.
Help children keep track of their consumption of fruits and vegetables from every major color group. Record what colors they have eaten each week (red, orange-yellow, green, blue-purple, and white), using crayons or colored stickers for younger children.
Make it your goal to choose active games or toys that promote activity for at least three-fourths of the gifts you give.
Get your children off to a good start with breakfast. Research shows that students who eat breakfast have greater attention spans and improved concentration, and perform better on spatial and cognitive tests.
Wear a heart monitor if you plan to do intense cardiovascular exercise. Look at it frequently to make sure that you are staying within your target range.
Avoid reaching for chocolate or potato chips every time that you have a stressful day. Your brain eventually will begin to scream, “Stressful day, get the chocolate, get the chips—hurry!”
Consume wheat germ for extra fiber, vitamins, and minerals. Try it in fruit and yogurt parfaits, mixed into cooked cereal, stirred into hearty muffin batter, or added to oatmeal cookie dough.
Have a special treat today!
Establish “want to” goals. Studies have shown that “want to” goals are much more likely to succeed than “have to” goals.
Know that at age 30, and each decade thereafter, the average person’s metabolism slows down by 2% to 3%.
Use caution when considering the purchase of “all natural” foods. Salt and sugar are natural.
Experiment with eating smaller meals more frequently.
Consider making a recipe with whole-grain pasta. If you are not already using whole-grain pasta, try some tonight. It may take you a while to get used to, so consider mixing whole-grain with regular pasta at first.
Do not overdo it on the portions of meat you eat. A serving of meat is roughly the size of the palm of your hand.
Review Date 5/13