Nutriton

I see there are so many of my friends, on a diet, I just want to learn the healthy way in eating, learn the benefits of all kinds of foods to make a good choice and picking my foods for example  for  Brocolli if I eat this Vegetable what  nutrition will i get from it.

need  the facts on all food groups.


                                                                       Dorothy.

[Renee Radenberg]

A Heart Healthy diet would be a good start to loss weight and have good health. A Heart Healthy diet means a moderate fat diet to lower the fat content of your foods and increase ‘good’ fats to benefit your body. Moderate fat diet means = use polyunsaturated (omega 3, corn oil, nuts, etc) fats and monounsaturated (olive oil, canola oil, peanut oil, etc) fats, no saturated fats (high fat snack foods, butter, fat spreads) and no trans fats. Eat low fat meats (chicken, fish, loin of pork) or non-meat sources (soy products, nuts), low fat vegetarian combinations (rice & beans, pasta & beans, low fat cheese & pasta), substitute dairy products (low fat soy milk/soy yogurt), use plant oils, non trans-fat margarines, and eat a lot of fruits and vegetables. Eat daily high fiber breads and cereals (oatmeal). Exercise is very important too and you can simply do that by increase your walking to 1/2 hour a day. That 1/2-hour can be broken up through the day, 10 minutes here and 20 minutes there. For example, walk to the store or to school, etc. That will give you additional walking. Portion control is important and here some general tips = ½ cup for all starches and vegetables; one piece of fruit or ½ cup of small fruits; 1 cup for substitute dairy products, and only 3oz of low fat meat or protein substitution a meal (only 6ozs total a day). To help eat less food pre meal, eat about 7-10 almonds (good fat), 20 minutes before lunch and dinner so you will feel full faster and not eat as much food.  Do not be discouraged, weight loss can be a slow process but the slower you loss, the higher chance it will stay off. Think of this new way of eating as your new healthy lifestyle and not as a diet. That will help you to keep your weight off, and keep your body healthy. For additional information go to www.eatright.org
Thank you for your question.