|Weight Management-Food Choices
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Weight Loss Plan
Food and Nutrition Choices
So Let's Look at Nutrition
|You’ve heard it before - vary your diet with grain products, veggies and fruits. We emphasize them because they are full of vitamins, minerals, complex carbohydrates and other great things. A good way to get started is to choose foods from the lower levels of the Food Pyramid. Knowing how to read a food label will help you obtain the nutrients you need while helping you monitor your calories, sodium, sugar and fat intake.
|Choose a Diet Low in Fat, Saturated Fat and Cholesterol
You have to have some fat for good health. You get energy from fats and they help your body absorb fat-soluble vitamins. But fat can be too much of a good thing. It can raise your risk of heart disease and some kinds of cancer. Keep total fat to no more than 30 percent of your diet. As for cholesterol, keep your limit at 300 mg per day. (People with existing cholesterol level problem should keep total fat to no more than 20 percent of their diet and limit daily cholesterol to less than 200mg).
Eating to lower your high blood cholesterol
- Find out your ideal calories intake.
Go Moderate on Sugar
So you’re going to reduce saturated fat in your diet and lower your calorie intake too. Where does sugar fit in your meal plan? Well, you can either have a lot of sugar OR you can have a nutritious diet. Sugar should be used in moderation by healthy people and sparingly by people with low-calorie needs. Check the calorie count of sugar substitutes to be sure they are low or no calorie.
Food Pyramid | Sugar
Go Low on Salt
Most Americans consume more salt than they need. The Recommended Daily Allowances for Sodium is listed on the Nutrition Facts Label as 2,400 milligrams per day. That’s one teaspoon per day. This is the level recommended for most healthy people as well as those with well-controlled blood pressure. Occasionally, your doctor may want you to eat less sodium if your blood pressure is tough to control.
If You Drink Alcohol....
Where alcohol and weight loss is concerned, the rule is “be moderate.” That’s because alcoholic beverages supply calories but few or no nutrients. Studies show that moderate drinking is associated with a lower risk for coronary heart disease in some people. Moderation is defined as no more than one drink per day for lighter weight individuals and no more than two drinks per day for larger individuals.
A drink is:
- 12 ounces of regular beer (150 calories)
- 5 ounces of wine (100 calories)
- 1.5 ounces of 80-proof distilled spirits (100 calories)
Shop Healthy. Shop Smart
In order to stay on track when it comes to healthy eating, you’ll want your pantry and refrigerator stocked with nutritious, low-fat basic items. Read the labels as you shop and pay attention to serving sizes.
The following items can be part of your selection:
- Fat-free or low-fat milk, yogurt, cheese and cottage cheese
- Light or diet margarine
- Eggs and/or egg substitutes
- Sandwich breads, bagels, pita bread, English muffins
- Soft corn tortillas, low-fat flour tortillas
- Low-fat, low-sodium crackers
- Plain cereal; dry or cooked
- Rice, pasta
- White meat chicken or turkey (remove the skin)
- Fish and shellfish (with no batter)
- Beef cuts including round, sirloin, chuck arm, loin and extra lean ground beef
- Pork cuts of leg, shoulder and tenderloin
- Dry beans and peas
- Fresh, frozen or canned fruits in light syrup
- Fresh, frozen or no-salt-added canned vegetables
- Low-fat or nonfat salad dressings, flavored vinegar
- Mustard and catsup
- Jam, jelly or honey
- Herbs and spices