12 | Healthy Living
MAKING
CHANGES
IF YOU HAVE PLENTY OF ENERGY, FEEL AMAZING AND ARE HAPPY WITH YOUR BODY, YOU’RE
MORE THAN LIKELY EATING THE BEST FOODS FOR A CONTENT AND ACTIVE LIFE. BUT IF NOT,
A FEW CHANGES MIGHT BE IN ORDER.
ype “diet” into Google and Severe dieting can put the body into emergency
you’ll get millions of hits. You starvation mode, possibly causing muscle loss and
Tcan fi nd thousands of books on making it harder to maintain a healthy weight
dieting at your local bookstore. The in the long run. It also makes dieters feel tired,
world is obsessed with losing weight. grouchy, irritable and more likely to binge later
But the lesson that should be learned on in the day, resulting in dangerous eating
from the thousands of fad diets is that habits and a damaging cycle. Picking healthy
losing weight and keeping it off comes foods and controlling portion sizes offer more
down to a simple equation — eat more healthful benefi ts in the long run than any
healthily and be more active. restricting diet.
clever choice
Have a healthy side dish with Use herbs, spices, fresh Always serve fresh fruit with the
Use a low-calorie nonstick
your meal, such as steamed vegetables and non-fat skin on, and bulk up recipes with
spray coating instead of
vegetables, a plain baked potato marinades to season and avoid vegetables to make them last
butter or margarine.
or a fresh salad. high-fat sauces and gravies. longer and look bigger.
How you serve and eat food affects its nutritional value. For the healthier options, read on.
Per the satiety index of foods, Eating fi ve or more portions of Baking, broiling, poaching, Dry beans, peas and lentils
as drawn up by Dr. Susanna fruit and vegetables a day fi lls steaming and roasting are the offer protein and fi ber without
Holt PhD, from the University you with fi ber and vitamins, healthiest ways to prepare the cholesterol and fat that
of Sydney, fresh fi sh is more and may also curb a sweet meat, poultry and fi sh. meats have. Once in a while,
satisfying, per calorie, than lean tooth. Remember dried, frozen Lean cuts (“loins,” “legs” or try substituting beans for meat
beef or chicken. This means and canned fruit all count. “rounds”) and skinless poultry in a favorite recipe, such as
you will be fuller for longer. The can be pan-broiled or stir-fried, lasagna or chili.
fi sh should have a clear color, just make sure to trim off any
a moist look, a clean smell and fat and skin before cooking.
fi rm, springy fl esh.
Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36