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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 Purpose There'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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