Did you know that those knowledgeable about nutrition are more successful at keeping their weight at a healthy level? You’ll learn what a carbohydrate is, that they are not all evil and that your body needs them for energy. You’ll learn that too much sugar and refined flour are bad for you and that you should incorporate whole grains and 24 – 30 grams of fiber into your diet daily. And nuts, eaten in moderation, are an excellent source of protein and fiber.
And, this is really important: Drink lots and lots of water. Instead of counting glasses, note whether your mouth is dry. If it is, you need to drink water.
Learn about great food choices that will keep you eating the foods you enjoy but without the weight gain. Are you a pizza lover? Making the right choices can make pizza a healthy, balanced and tasty meal. Opting for a thin-crust pie can save from 30 to 120 calories per slice. Say no to the extra cheese which can add 30 calories per slice; better to order half the usual amount of cheese. Skip the high fat toppings like sausage and pepperoni. And don’t rely on veggies on your slice for your daily veggies allotment – instead order a side salad. Finally, don’t forget about portion control. A good tip is to order a smaller pie or have the slices cut smaller. Then pick your slices and put away or freeze the leftovers before they tempt you.
Other effective tips include starting a meal with a bowl of vegetable soup or a salad with lots of dark, leafy greens (easy on the dressing)! These foods help fill you up and satisfy the craving for more food.
A glass of cold water or unsweetened lemonade or iced tea before each meal is also a great way to mollify your hunger so that you will eat less during the meal.
And don’t forget that old saw from your mom: Eat your breakfast! Of course, mom was right. Studies show that people who eat breakfast tend to keep their weight more stable or lose weight because they keep their blood sugar steady and don’t overeat later in the day. Try oatmeal and low fat yogurt, low-glycemic index foods which digest slowly and help keep blood sugar stable.
