As you can see from Janet's
food diary, she is really beginning to get the hang of eating right
without depriving herself. The key is to develop habits that you can
sustain for a lifetime. By following this Nutrition Pathway, you are
well on your way to developing healthier eating habits that will benefit
you for a lifetime. Keep these tips in mind as you continue on your
journey:
Learn the Dietary
Guidelines
If you're not already familiar with the dietary guidelines recommended
by the American Heart Association, the American Diabetes Association,
and other major health organizations, take the time to review them.
They are great reminders of just how many healthful foods there are
out there to eat.
Make a List and Check
It Twice
Write down the foods that you eat each day, including snacks and beverages.
Check your list against the healthy guidelines to see if the foods
that you eat are:
Plan your Meals
Try to plan your meals and snacks a week or at least 3 days ahead
of time. This will allow you to purchase the necessary groceries and
help keep you on track. This will also give you the opportunity to
include certain foods into your diet, such as:
-
At least one vegetable,
or fruit, and a lean protein source for each meal.
-
A serving of one
of your favorite foods each day. Although you should limit the size
of the less-healthy choices, you should not completely cut out the
foods you enjoy.
-
Seafood (or other
sources of omega-3 fatty acids) at least 2 days each week.
-
Legumes (beans) which
are rich in fiber, high in protein and low in dietary fat.
-
2-3 servings of no
fat, or low fat, dairy products each day. If you can't tolerate
these foods, try to include plenty of kale, broccoli and/or soy
in your diet. The goal is to get your recommended daily allowance
of calcium.
-
By planning ahead,
you also avoid making a last-minute decision about what to eat.
Many times, especially when you're tired, the easiest alternative
is fast food or some other non-healthful food.
