Ultimate Eating: 5 Easy Tips
To Banish The Winter Buldge
by Katie Feldpausch,
Registered Dietitian, Nutrition Consultant,
Free-lance Writer
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This ultimate eating plan is designed so that your whole family can – and
should – stay on it forever. The latest findings on successful
weight loss programs have been combined with cutting edge research in
nutrition to establish the healthiest, smartest eating plan for you and
your family. This plan cuts away empty calories while providing you with
all of the healthy nutrients your body needs to look and feel great.
Separated into 5 practical eating tips, you’ll learn how to make
this a part of your everyday living. This isn’t the “diet” that
we usually associate with restriction and boredom. It is a way of life.
Think of progress not failure and you will be successful.
TIP 1
EAT FRUITS & VEGETABLES EVERY 2-3 HOURS
By doing this, you can easily boost your body’s ability to fight
disease – and you might even shed some pounds without trying! The
disease-preventing components in produce are known as phytochemicals.
Research suggests that circulating levels of phytochemicals may drop
quickly in 2 to 3 hours after eating produce. By eating a fruit or vegetable
every few hours, you can replenish your systems stock of phytochemicals.
Try to get in 4 servings of vegetables and 3 servings of fruit each day;
but keep in mind the new dietary guidelines recommend 13 servings total
for active people! I suggest a more practical range of 7-10 servings
each day to maximize your phytochemical intake. Just think, snacking
on produce rather than chips and pop, you can expect to shed at least
a pound each week. At the same time, you are helping your body ward off
heart disease, diabetes, and cancer!
TIP 2
EAT MORE FIBER-RICH WHOLE GRAINS
By eating three to four servings of high fiber whole grains, you will
immediately find a boost in your energy throughout the day. Not only
that, but you will be promoting heart health, preventing cancer and diabetes,
and staying full longer so you are less likely to overeat. Whole grain
foods are considered oatmeal, whole wheat bread (make sure there is at
least 3 grams of fiber per slice!), whole-wheat pasta, whole-wheat couscous,
and wheat germ to name a few. Shoot for 25-35 grams of fiber each day
to benefit from its slimming affects.
TIP 3
EAT TWO SERVINGS OF PROTEIN DAILY
While most Americans get twice the amount of protein that they need,
some don’t get enough. You should eat a 2-3 ounce serving of meat
(size of a deck of cards) twice a day. Researchers suggest that women
who eat enough protein but the same amount of calories lost more pounds
and maintained more lean body mass than the low protein dieters. Some
is good but more is not better, here’s why: Excess protein is stored
as fat so more than 6 ounces of meat a day is protein without purpose.
TIP 4
EAT A SMALL HANDFUL OF NUTS EACH DAY
Mixed nuts, preferably. Each nut has different benefits from improving
your eyesight to slimming your waist measurements. Walnuts especially,
are abundant in the heart protecting omega-3 fatty acids and may help
control your appetite. Also, nuts contain plant chemicals that have been
shown to lower cholesterol levels. However, be sure to choose unsalted
nuts and be weary of your portions. Nuts average about 180 calories per
ounce so keep your servings small.
TIP 5
GET DAIRY EVERY DAY
By eating 3 servings of dairy or a dairy equivalent each day you will
be doing your bones and your body a favor while protecting yourself against
heart disease and colon cancer. Research demonstrates that calcium rich
foods promote the breakdown of fat – mostly abdominal fat. Also,
while eating a yogurt each day you might be improving your resistance
to diseases and cancer!
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