If your diet has become a disaster, here are some quick tips to get you back on track.
Drink More Water
Your body needs water to be healthy. Even better, water has zero calories. If you replace just one can of soda with water each day, you will save over 1,000 calories per week. That would help you lose a bit more than a pound each month.Get More Fiber
A diet high in fiber is going to be one low in calories and high in satisfaction. Fiber has zero calories and slows the digestion process. Eating high fiber foods keeps you feeling full longer, making weight control much easier. Choose high fiber foods such as 100-percent whole grain bread and pasta, green vegetables, legumes and bran cereal. Women need at least 25 grams of fiber each day and men need at least 38 grams of fiber each day.Eat Fresh Fruits and Vegetables
Have you been giving into sugar cravings and eating candy, ice cream, cookies and other high calorie sweet treats? Dump the sugar and satisfy your sweet tooth with fruits. If a bowl of strawberries doesn't seem sweet enough to you, go ahead and sprinkle a teaspoon of sugar on the top. Adding a teaspoon of sugar will only add 16 calories and the strawberries will give you lots of vitamin C and fiber, plus phytochemicals that will help to keep you healthy.Don't forget to eat fresh vegetables, too. Scoop up your favorite dip with fresh, crisp vegetables instead of greasy potato chips.
Eat Fish
Fish is high in omega-3 essential fatty acids that are good for your skin, your brain and will help keep your heart healthy. Fish is also low in calories as long as you don't fry it or drown it in heavy cream sauces. Oily ocean fish like herring, salmon and tuna are great sources of omega-3 essential fatty acids. Order a salmon steak instead of a saturated fat laden beef steak or have a tuna sandwich on whole grain bread instead of a hamburger.If you don't like fish, get your omega-3 essential fatty acids from walnuts, soy, canola oil and flax seeds.
Don't Skip Meals
Many people think that skipping a meal makes it easier to cut calories. But, the increased hunger will make you miserable and you will be more likely to overeat later in the day. That's why you should eat three balanced meals per day plus two small healthy snacks like fresh fruits, nuts or cheese.- Don't Skip Breakfast
- The Basics of a Balanced Diet
- How to Keep a Food Diary
Source:
Office of Disease Prevention and Health Promotion U.S. Department of Health and Human Services. "Dietary Guidelines for Americans, 2005." January 2005.
