A Change Of Eating Habits Can Change Your Health

There are no shortcuts to optimal fitness. Forget the lose-weight-super-fast diets or the five-minutes-per-day exercise programs or the magic pill to take with your morning orange juice to neutralize stress.

However, you can do a lot of small things each day that will add up to better health.

For example, you can substitute sparkling, unsweetened water for carbonated soft drinks (less caffeine and sugar) or take the skin off your chicken (trims fat grams).

When you see a sports nutritionist, you may get a list of such suggestions as part of your initial visit. Here is a compilation of tips from dietitians:

Nutrition

Eat at home more frequently. Studies show that people eat more calories when dining out.

Put your utensil down between bites. Stop eating altogether for a minute during each meal.

Beware of “fat-free” products. Fat-free doesn’t mean calorie-free or sugar-free.

Choose between a cocktail before a meal, OR dessert afterwards. This will save a significant number of calories.

Eat two-thirds of your daily calories before 5 p.m. If you want to lose weight, keep dinner to 500 calories. If you don’t like eating much breakfast, save the rest for a mid-morning snack.

Drink skim milk. Even 2 percent is high in fat.

Take smaller portions and get up for seconds if you’re still hungry. Don’t leave serving bowls on the table during the meal.

Pay attention to your body’s hunger signals. Eat when you’re hungry and stop eating before you feel stuffed.

Find ways to celebrate that don’t require food or drink.

Eat more fiber and less fat. You will be less hungry and consume fewer calories.

Drink more water, including 8 to 12 ounces about 20 minutes before a meal.

Don’t be so hard on yourself. All foods can be part of a healthy diet if you watch portion sizes and maintain a regular exercise program. Remember, it is your intake over the long haul that makes a difference, not how you do on any one particular day.