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Healthy Living | 13
ADJUSTING YOUR DIET
food swap
Portion sizes often differ greatly
from standard servings listed
Changing your eating habits may on food packaging. People
be hard, but even small changes unconsciously consume as much
can improve your health. Here as 56% more calories when served
are a few suggestions to help you larger portions. More than 78% of
improve how and what you eat Americans wrongly believe that
Croissants, biscuits, Low-fat, whole-grain
to maintain a healthy weight. the specifi c food they eat is more
white breads breads and rolls
important in losing weight than
and rolls such as wheat, rye
Talk to your family doctor. He
and pumpernickel
the amount they ingest. For a
or she can offer suggestions that healthier lifestyle you need to buck
won’t require a complete overhaul that trend.
of your current lifestyle. In some
cases, your doctor may refer you to Use smaller dishes to make portions
a dietitian, especially if you have a look larger. Use measuring cups and
Doughnuts, pastries English muffi ns and
medical condition that requires you food scales, which will allow you to
and scones small whole-grain
to follow a special diet.
bagels
divide up meats, pasta, sauces and
veggies into the appropriate sizes.
Find the strong and weak points If you’re eating out, order small
in your current diet. Do you eat portions, share entrées where you
fi ve to seven servings of fruits and can or ask for a take-out box as soon
French fries, Baked, mashed
vegetables every day? Do you get as your food comes. Never go back
hash browns and and boiled potatoes
enough calcium? Do you eat whole-
potato chips or sweet potatoes
for seconds and keep away from all-
grain, high-fi ber foods regularly? If you-can-eat buffets!
so, good! Keep it up. If not, identify
what changes you need to make. OFF THE MENU
Regular hot dogs Fat-free hot dogs
Make small changes. Don’t try Limit sugar, salt and saturated fats
or sausage and turkey dogs
to change your entire diet at once. — fatty meats, cakes, cookies, chips,
Small changes will be easier to make biscuits and sweets have limited
and stick with. Start by adding fresh vitamins and nutrients. Eating too
fruit or vegetables to every meal, or many of these high-fat foods not
by making sure you get more fi ber only adds excess calories (which can
Regular cheese Low-fat cheese
in your diet. lead to obesity and weight gain),
such as American, with less than 3g
blue, Brie, of fat per serving
but can increase your risk factor for
Keep a food diary. Keep track of
Cheddar, Colby such as natural or
several diseases. If you consume too
and Parmesan processed cheeseyour food intake by writing down much saturated and trans fats (see
what you eat and drink every day. p.8), you are more likely to develop
Include sauces and gravies. Don’t high cholesterol and heart disease.
forget to write down “extras,” such
as soda, salad dressing, mayonnaise, Take a look at the recommendations
butter, sour cream, sugar and
Regular mayonnaise
Non-fat or light
to the left on how you can substitute
and salad dressingketchup. The information you
mayonnaise and salad
unhealthy treats you love with
dressing; olive oil and record in your food diary will help healthier options.
vinegar dressing
you and your family doctor design
an appropriate eating program. Recommended Daily Allowances Eating any artifi cial or processed
food overloads your body with
Men Women
SIZE MATTERS toxins and free radicals — putting
Calories 2,500 2,000
pressure on your metabolism and
Fat 80g 70g
According to the American Institute increasing your levels of cortisol, the
Fiber 38g 25g
for Cancer Research, more Americans body’s stress and anger hormone. So
Protein 55g 45g
than ever are polishing off whatever keep away from the burgers, fries
Carbohydrates 375g 300g
food is placed in front of them. and hotdogs!
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