Dr. Cherry
It's that time for New Year's resolutions. Perhaps you've made a commitment to lose some weight (or to not gain any). To help you, nutrition experts have these 10 basic rules to keep you eating on the lean and narrow.
- Know how to eat out. Order something you know is low in fat and calories, such as a bowl of soup (clear, not creamy), a turkey sandwich (no cheese or mayonnaise), a salad or broiled fish. Go for pizzas with a thinner crust and half the cheese.
- Don't eat on autopilot. Only eat at the table. If you eat in front of the television or over the sink, you're probably shoveling it in without thinking.
- Know what a portion looks like. Eating huge amounts of anything will leave you putting on the pounds. To eyeball what a portion looks like, keep these tips in mind: a half-cup of pasta is the size of a tennis ball; an ounce of cheese is the size of a golf ball; three ounces of meat is the size of a deck of cards; one cup of beans or cereal is the size of a baseball; an ounce of pretzels will fit in your open, cupped hands; and an ounce of nuts will fit in the palm of one hand.
- Know the fat traps. Read food labels to find out the fat content of the food you eat. To substitute lower-fat alternatives: instead of potato chips, candy or cookies from the vending machine, eat pretzels; instead of anything fried, eat food broiled or grilled; instead of whole milk or cheese, eat one percent or skim milk and low-fat cheese; instead of ice cream, eat nonfat frozen yogurt or frozen fruit bars; and instead of creamy salad dressings, eat fat-free dressings (or just lemon juice or and/or balsamic vinegar).
- Choose filling foods. That means foods that are high in fiber, like fruits, vegetables and whole grains. Fiber makes you feel fuller longer and helps you eat less.
- Count liquid calories. Sodas, juices and sports drinks are all high in calories. Stick with no-calorie drinks like water or plain iced tea.
- Know when you've had enough. Many people eat beyond fullness to discomfort. Learning to identify when you're satisfied can pay off with fewer pounds gained.
- Don't use food to feel better. When faced with a stressful situation, don't turn to food for solace. Instead, exercise or do some other activity that will take your mind off food.
- Don't give in to a binge. Overindulging just once can easily turn into an entire week of gluttony. Instead, eat a low-calorie snack and wait a few minutes. You'll find your craving often disappears.
- Never skip breakfast. Not eating breakfast often leads to overeating later in the day.
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