To eat is a necessity, but to eat intelligently is an art. – La Rochefoucauld
This article is published on Lorain County website and is produced in its original form
- Select meat and poultry cuts that are leaner or trim the fat off before eating.
- Restaurants often serve extra large portions. Consider sharing a meal with someone.
- Eat more fruit and vegetables.
- Eat off smaller plates or take smaller portions.
- When eating out, an appetizer or side dishes make good alternatives to large portions.
- Choose vegetables as a side dish instead of fried potatoes.
- Choose whole grains for breads or cereal for a healthy diet.
- Keep a bowl of fruit on your desk at work.
- Eat yogurt instead of ice cream.
- Eat sweet potatoes as an alternative to regular baked potatoes or fries.
- Use salsa on your baked potato instead of sour cream.
- Eat the skin on your baked potato. Don’t eat the skin on your chicken.
- Have an apple or glass of water before dinner.
- A serving of vegetables = 1 cup raw, leafy or 1/2 cup of raw chopped vegetables.
- A serving size of fruit = 1 medium piece, 1/2 cup mixed of fruit, or 3/4 cup fruit juice.
- A serving size: 2-3 ounces cooked lean meat, poultry or fish (size of a deck of cards).
- Serving size = 1 slice bread, 1/2 bagel or English muffin, or 1 ounce ready-to-eat cereal.
- Cut down on saturated fat in creamy dressings by mixing in nonfat or low-fat plain yogurt.
- Wait 20 minutes before getting another plate of food from a buffet. You may not be hungry.
- Wash your hands with soap and water before preparing food and after handling raw meats.
- Rinse fresh fruits and vegetables in running tap water to remove visible dirt and grime.
- Washing your hands regularly is a great way to prevent cold, flu and other diseases.
- Kick your slim-down efforts into high gear… start each meal with a glass of water.
- One pound of body fat equals 3500 calories. Increase activity & decrease calories to lose!
- More fiber can starve off cravings, keep your belly fuller and your waistline smaller!
- An 8-ounce container of yogurt has about 11 grams of protein.
- Sometimes when you feel hungry, your body is just thirsty! Try a glass of water first!
- Eating together as a family 5 times a week can decrease your child’s chance of obesity.
- When out to eat, ask for a box with your food so you can put half in before you eat.
- Eat a rainbow of fruits and vegetables every day, the more color the better!
- As a source of vitamin B-6, bananas aid your immune system and help form red blood cells.
- American Heart Association recommends that everyone eat fish twice weekly.
- Eating 25 grams or about 1 ounce of soy protein a day can help decrease cholesterol.
- Berries contain over 4,000 different compounds that have antioxidant properties.
- One red bell pepper has 300% of the recommended daily value for Vitamin C.
- Dark green leafy vegetables, lima beans and black beans are a good source of Folic acid.
- A heart-healthy diet includes plenty of fish, fruits, vegetables, beans and olive oil.
- Pregnant women should eat at least four servings of dairy products and calcium-rich foods.
- Use smaller plates to control portions and eat less.
- Support your community and buy local fruit and vegetables from a farm market.
- Turn off the TV during meals and tune into hunger cues to prevent overeating.
- To eat is a necessity, but to eat intelligently is an art. – La Rochefoucauld
- He that takes medicine and neglects diet wastes the skill of the physician-Chinese Proverb
- The tools that allow for optimum health are diet and exercise. -Bill Toomey
- “Your stomach shouldn’t be a waste basket.” -Anonymous