Top 10 Rules For Eating Right
- on August 11, 2010
The Centers for Disease Control and Prevention (CDC) estimate that at any given time two-thirds of all American adults are on a diet to either lose weight or prevent weight gain. And the Federal Trade Commission (FTC) estimates that each day Americans spend an average of $109 million on dieting or diet related products, including tapes, videos, supplements, books, foods, and medications – or over $34 billion a year. Yet, for all of the money spent on diets and diet products, another set of statistics shows Americans overall aren’t losing weight. And for those who do, only 5 percent of these dieters will be successful at keeping the weight that they lost off.
So, what is the secret to an effective, healthy diet? Well, knowing some basic guidelines is a start. 1) Use smaller plates
- studies show that switching from a 12" plate to a 10" plate causes people to eat approximately 22% fewer calories, which averages nearly 5,000 fewer calories per month.
2) Make one-half of every meal fruits and/or vegetables
- the USDA recommends 5-9 servings of produce per day for the average person to adequately provide you with the nutrients your body needs. And when you fill your plate with fresh fruits and vegetables this automatically reduces the fat and overall calories you would have been eating had you used that "plate space" for something less healthy.
3) Don't eat on the run
- when we eat on the run this usually means fast food. And even a small fast food lunch can still contain approximately 800 calories. Also, eating on the run causes our brain to register this meal as a quick snack, leading us to overeat at the next meal.
4) The shorter the ingredient list the better
- typically, most healthy foods have only one ingredient (for example: broccoli, blueberries, asparagus, etc). A longer ingredient list usually means more sugar, more salt, and more additives/unhealthy stuff.
5) Nutritious foods don't have to be expensive.
- a recent study found that healthy grocery items generally cost no more than unhealthy items, and in some cases they actually save money. For example, occasionally substituting lentils for meat is both healthy and cost effective. Also, making a sandwich at home rather than buying one at the joint down the street is good for your health and your pocket book. And then consider the overall health care savings that result from better eating!
The point is you don't need some fancy fad diet to lose weight. Begin implementing these 5 simple steps today, and you will have started a journey toward a healthier and a happier life!!
.....tips 6-10 coming soon!!!