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To lose weight, it's important to make lifestyle changes with a focus on reducing calories
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from food and beverages, a healthy eating plan, and portion control. This section will provide you with guidance and tools on how to eat right
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Over time, these changes will become part of your everyday routine. Healthy Eating Plan
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A healthy eating plan gives your body the nutrients it needs every day while staying
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within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions
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A healthy eating plan emphasizes vegetables, fruits, whole grains, and fat-free or low-fat
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dairy products. Limits lean meats, poultry, fish, beans, eggs, and nuts. Limits saturated and trans fats, sodium, and added sugars
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Controls portion sizes. Calories. To lose weight, most people need to reduce the number of calories they get from food
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and beverages, energy in, and increase their physical activity, energy out. For a weight loss of 1-1.5 pounds per week, daily intake should be reduced by 500 to 750 calories
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In general, eating plans that contain 1,200 to 1,500 calories each day will help most
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women lose weight safely. Eating plans that contain 1,500 to 1,800 calories each day are suitable for men and for women
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who weigh more or who exercise regularly. Very low-calorie diets of fewer than 800 calories per day should not be used unless
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you're being monitored by your doctor. Serving sizes and portions. Portions and servings, what's the difference
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A portion is the amount of food that you choose to eat for a meal or snack
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It can be big or small, you decide. A serving is a measured amount of food or drink, such as one slice of bread or one cup
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of milk. Many foods that come as a single portion actually contain multiple servings
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The Nutrition Facts label on packaged foods, on the backs of cans, sides of boxes, etc
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tells you the number of servings in the container. For example, look at the label of a 20-ounce soda, usually consumed as one portion
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It has 2.5 servings in it. A 3-ounce bag of chips, which some would consider a single portion, contains 3 servings
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Portion distortion. Average portion sizes have grown so much over the past 20 years that sometimes the plate
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arrives and there's enough food for 2 or even 3 people on it
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Growing portion sizes are changing what Americans think of as a normal portion at home too
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We call it portion distortion. Regardless of whether you're trying to lose weight, you can eat healthy when dining out
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if you know how. So, if you're treating yourself to a meal out, here are some tips to help make it a
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dining experience that is both tasty and good for you. Will the restaurant
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Serve margarine rather than butter with the meal? Serve fat-free, skim, milk rather than whole milk or cream
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Trim visible fat from poultry or meat? Leave all butter, gravy, or cream sauces off a dish
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Serve salad dressing on the side? Accommodate special requests? Use less cooking oil when cooking
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Select foods that are Steamed in their own juice, au jus Broiled Baked Roasted Poached
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Lightly sautéed, eating healthy ethnic food Trying different ethnic cuisines to give yourself a taste treat is possible while counting calories
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and fat. Many ethnic cuisines offer lots of low-fat, low-calorie choices. So if you want to eat healthy and still have lots of different choices, take a taste adventure
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with ethnic foods. Here's a sample of healthy food choices, lower in calories and fat, and terms to look for
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when making your selection. 1. Chinese Jiang, steamed Jim, poached Cao, roasted
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Xiao, barbecued Steamed rice Dishes without message added 2. Italian Red sauces
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Primavera, no cream Piccata, lemon Sun-dried tomatoes Crushed tomatoes Lightly sautéed Grilled 3. Mexican
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Spicy chicken Rice and black beans Salsa or picante Soft corn tortillas
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Healthy eating starts with healthy food shopping. Using a shopping list and keeping a well-stocked kitchen can help reduce the time you spend
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cooking healthy meals. Read the labels as you shop, and pay attention to serving size and servings per container
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Compare the total calories in similar products and choose the lowest calorie ones
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So, shop for quick, low-fat food items, and fill your kitchen cupboards with a supply
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of lower-calorie basics like the following. Fat-free or low-fat milk, yogurt, cheese, and cottage cheese
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Light or diet margarine Egg whites, egg substitutes Whole wheat sandwich breads, bagels, pita bread, English muffins
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Soft corn tortillas, low-fat flour tortillas Low-fat, low-sodium crackers Plain cereal, dry or cooked
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Rice, pasta White meat chicken or turkey, remove skin Fish and shellfish, not battered
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Beef, round, sirloin, chuck arm, loin, and extra lean ground beef Pork, leg, shoulder, tenderloin
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Dry beans and peas Fresh, frozen, canned fruits and light syrup or juice
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Fresh, frozen, or no salt-added canned vegetables Low-fat or fat-free salad dressings
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Mustard and catsup Jam, jelly, or honey Herbs and spices Salsa Ask for help from the nutrition experts
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Would you like to know exactly what to eat to lose fat and get healthy without giving
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up your favorite foods or starving yourself? Do you want to receive the advice from the nutrition expert to lose weight fast
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If you're serious about achieving permanent fat loss and a complete health transformation
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while eating your favorite foods every meal, I invite you to read the page in the description
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