Health Information

Six Rules of Good Nutrition

Eating healthfully doesn't have to be a chore.

In fact, small changes in your daily routine can mean huge gains

in health and fitness levels with no calorie counting necessary.

 

1.  Never skip breakfast

Yes, Mornings are crazy But they are also our best hope of regaining our nutritional sanity! It would seem to make sense that skipping breakfast means eating fewer calories.  Even though people who eat breakfast tend to have higher total calorie intake the day, they  also get significantly more fiber, calcium, and other micronutrients than skippers do. They are also 30 percent less likely to be overweight or obese.  Think about that - you can eat more food here and weigh less!

 

2.  Snack with PurposeThere's a big difference between mindless munching and strategic snacking.  Snacking with purpose means reinforcing good habits, keeping your metabolic rate high, and filling the gaps between meals with the nutrients your body craves. Inlcude some protein in each snack!

 

3. Drink responsibily.  Americans now slurp up nearly 25% of their calories in liquid form, averaging an extra 330 calories per day. Theoretically, an adult can lose 1/2 pound per week (26 lbs in one year) by simply eliminating 24 ounces of sugar sweetened beverage a day, if no other eating or physical activity changes! Remember that too many "juices" are little more than high fructose corn syrup, masquerading as juice.  Choose 100% fruit juices and low-fat or skim milk, in limited quantities, for yourself and your children. Make water and non-caloric beverages your staple drink.

 

4.   Eat More Whole Foods, Fewer Science Experiments

The shorter the ingredients list, the healthier the food.  What happened to the idea that foods were words we could pronounce? Select whole grains and fresh or frozen vegetables for most your family.Whole foods prepared at home are also much lower in sodium. Seventy seven percent of sodium in the American diet comes from packaged and processed foods, so merely eliminating the salt shaker at the table is not enough.

 

5. Set the table. Children in families with more structured mealtimes exhibit healthier eating habits. Try to eat as many dinners at home with the family as possible with today's schedules. Family dinner creates an opportunity to model and discuss healthy eating habits. And you will eat less at a leisurely pace with conversation.

 

 

6.  Beware of portion distortion.

Buy smaller plates, bowls, and cups. Studies have proven that children will consume one third more calories when presented with a larger portion. And so will adults! Serve from the stove or countertop so that the leftovers are not making a statement for second helpings on the dinner table! When eating outside the home, remember that today's fast food kid's meal was an adult portion 35 years ago!

Fast Food Hamburger

1954 (2.8 oz 202 calories)        Today (4.3 oz 310 calories)

Fast Food Fries

1955 (2.4 oz 210 calories)         Today (7 oz 610 calories)

Fast Food Soft Drink

Large (400 calories)                        Small (150 Calories)


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