Healthy Tips For Smart Eating
eating out beware of the large portion sizes. Eat half and take the
rest home for lunch the next day.
• Order salad dressing on the side so you can control dressing distribution. Some dressings contain more than 150 calories per 2 Tbsp serving and many restaurants love to load it on!
• When eating out with a friend, order a salad and split the main course. That way you won't feel guilty about having dessert!
• Avoid unlimited refills of sodas. Switch to water after your first round (or better yet, begin with water) – it isn't worth the empty calories!
• When you splurge on fast food, avoid the temptation to “Super-Size”. Save the 25 cents and 360 extra calories!
• Give yourself an oil change! Instead of using “vegetable oil” to make salad dressings, use heart healthy olive or canola oils instead.
• Look for snack options that are made without any partially hydrogenated oils, the main source of artery clogging trans fat.
• Don't skip breakfast. People who skip breakfast have higher BMIs, higher calorie intake and lower fiber intake than those who eat cereal for breakfast daily.
• Go nuts! Snack on a small handful of almonds and walnuts. Both are rich in monounsaturated fat, which is know to favorably affect cholesterol levels.
• When you reach for that afternoon snack, ask yourself, “Have I eaten enough fruit and vegetables today?” If the answer is no, skip the vending machine.
• Eat a breakfast cereal made with whole grains that has at least 3 grams of fiber per serving.
• Don't forget to splurge on your favorite food once in awhile. After all, you only live once, right?
• Be brave and try soy milk on your cereal in the morning. It's packed with soy protein, which can help lower cholesterol levels.
• If possible, don't shop on an empty stomach or you're likely to end up with a cart full of junk. A cart full of junk leads to a body full of junk.
• Don't obsess over a fraction of a calorie. Choose nutritious foods and
enjoy every calorie they provide.
• Before you go for seconds at the dinner table, let your food settle for 10 minutes. If you're still hungry (which you probably won't be), then get seconds.
• Try to get an extra 14 grams of fiber per day, it has been shown to reduce your daily calorie intake by 10%.
• Remember, the recommended serving size for meats is 3 ounces, or about the size of a deck of cards.
• Go fish! Try to eat at least 2 fish meals per week, especially fatty fish like salmon. They are rich in omega-3 fats that have numerous heart benefits.
• Aim for eating a combination of 5 servings of fruits and vegetables per day. 1 whole piece of fruit, 1/2 cup of berries, 1/4 cup dried fruit, 1/2 cup of raw or cooked vegetables are each considered one serving.
“The purpose of Kashi’s new GOLEAN Movement is quite simple – to inform, inspire and motivate people to commit to a healthier lifestyle. We believe in loving your body enough to feed it well and exercise it often. We think it’s your surest bet for long-term wellness, happiness, and success. Your goal CAN be about both weight loss AND health,” says Jeff Johnson, Director of Nutrition for the Kashi Company.
Founded in 1984, Kashi Company’s mission is to provide great tasting, all-natural and innovative foods that enable people to achieve their health, wellness and weight management goals. As proponents of “whole foods,” Kashi strives to develop foods with healthy and nutritious ingredients that are less processed and free of artificial sweeteners, colors and preservatives. For more information, visit www.kashi.com or call the Kashi Company at (858) 274-8870.
IDEA Health & Fitness Association is the world's leading membership organization of health and fitness professionals with more than 19,000 members in over 80 countries. Since 1982, IDEA has provided health and fitness professionals with pertinent information, educational opportunities, career development programs and industry leadership while helping them enhance the quality of life worldwide through safe, effective fitness and healthy lifestyle programs. For more information on IDEA events, publications, educational products, member services or other activities, visit the IDEA website at: www.IDEAfit.com.