Dallas - Diet and nutrition -- many people consider them dirty words. You can't go through the checkout line at the supermarket without reading about the latest "Lose the pounds-fast!" fad diet. But dietitians say don't believe everything you read. In fact, they say the secret to eating healthy and losing weight is no secret at all.
Delores Myers, a registered dietitian with Kaiser Permanente in Irving, says there are some basic tips to eating healthy and losing weight.
"Many Americans' daily menu consists of the four major food groups: caffeine, sugar, salt, and grease," says Myers. "The key is to eat a variety of the right foods and to exercise."
March is National Nutrition Month, and Myers says this is a good time for people to be thinking about eating healthy.
What kinds of foods does Myers recommend we eat and what are the ones to avoid?
Choose foods high in starch and fiber. Examples of fiber foods are oat, barley, bran, dried beans, peas, lentils, fruits, and vegetables. Eat a lot of fruits and vegetables daily. Drink plenty of water. -- Limit foods high in cholesterol--only foods from animals (such as meats, seafood, poultry, ice cream, cheese, bacon, sausage, and whole milk) contain dietary cholesterol. When you do eat these foods, eat small portions, such as three ounces of meat (about the size of a deck of cards). Limit high fat food, especially fast food. Yes, it's convenient and inexpensive. And it tastes good, but that's because it's full of fat. The American Heart Association recommends that we limit our total calories from fat to 30% of our daily diet. For a 1,500 calorie diet, that's 45-50 grams of fat. One good sized cheeseburger can contain about 45 grams of fat alone! A shopping tip: when in a grocery store, stay on the outside aisles, where you'll find produce and less processed food.
How can I lose weight? Myers recommends the following:
Exercise. It may be another dirty word to many, but the simple fact is if your body burns more calories than it takes in, you will lose weight. A pound of fat is equal to 3,500 calories. If you eat 3,500 calories more than you burn in a month, you'll gain a pound. If you burn 3,500 more calories than you eat, you'll lose a pound. Exercising allows your body to burn more calories. Health experts recommend we exercise at least four times a week for at least 30 minutes or more to lose weight and improve health. Cutting your caloric intake by 250 calories a day, the equivalent of foregoing french fries with your lunchtime burger or passing up your mid-afternoon "pick-me-up" candy bar, is enough to tilt the balance so you'll lose two pounds a month. Don't skip meals. This may affect your metabolism and contribute to your weight gain. The reality is that permanent weight control requires life- long, permanent attention. It takes consistency, discipline, and sacrifice to lose weight and keep it off.
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