Healthier Choices In 2006

From www.hipusa.com

Losing weight does not mean eliminating foods from your diet. It does mean making healthy choices to lower your total daily caloric intake. To get you started, here are some sensible tips for losing weight the right way:

· Make the largest portion on your plate raw, steamed or grilled vegetables. These are very low in calories and high in fiber and should fill up at least half of your plate. (Potatoes, peas and corn are considered starches, not vegetables.) Remember: Cooking with oil will add extra calories!

· Add sauces in moderation after you finish cooking. This limits any extra calories absorbed from the sauce.

· Choose low fat meats, such as white meat chicken. Remove the skin and fat to lower the fat content.

· Bake, broil or grill meats. Sautéing and frying adds extra calories. Before choosing a marinade, read the label and use the assigned portion size. As an alternative, use spices.

· Meat servings should be 3 - 4 ounces, or about the size of your palm. Limiting your portion sizes will reduce the number of calories you consume.

· When cooking pasta, rice or potatoes, do not add oil to the cooking water. Cream sauces and butter/margarine will add extra calories and should be avoided.

· Avoid calorie-containing beverages, such as soda, sweetened tea, juices and sports drinks. If you drink juice for the vitamins, it is much better to eat the whole fruit. When you are thirsty, drink water.

· Don't starve yourself. Skipping meals may lead to extreme hunger and overeating. If you find that you are hungry between meals, choose a snack that is approximately 200 calories. If you still feel hungry after eating, wait 15-20 minutes to allow your stomach to send the signal of fullness to your brain.

Remember, healthy weight loss is not about losing weight quickly. Instead, adopt lifestyle habits that will help you lose weight steadily and keep the weight off.