EATING RIGHT - HEALTHY EATING TIPS

Substitute fried foods such as fried chicken, French fries, or even fried fish for the grilled or baked versions of the same items. Fried foods are often fried in lard or heavy shortening, which increases the cholesterol in the body by upwards of 125% of the daily allotment of cholesterol. Since cholesterol is broken into both “good” (LDL) and “bad” (HDL) cholesterol, it’s important to know your cholesterol level. Anything below 200 is considered excellent. Anything above is considered dangerous, and could put you at risk for heart disease or stroke. Fried foods will increase the levels of both cholesterol and fat in your blood stream, thus causing you to gain weight and stress your heart significantly.

Choose lean meats such as poultry or fish. Red meat is high in fat and cholesterol, and while it is also high in protein, it takes longer to digest in your system, which means the fat and cholesterol found in red meats stays in your body longer than that of the leaner meats. Chicken, Turkey, Tuna, Salmon, Halibut, or other fresh fish are much leaner, lower in fat and cholesterol, and are also high in protein, essential to your body’s need for proper fuel to continue to function effectively. Fish is also high in Omega-3-Fatty Acids, which are known to reduce bad cholesterol while raising the good cholesterol levels in individuals.

No “artificial” sweets! It is difficult to ignore Dairy Queen and instead reach for the fresh watermelon from the vine or the grocery store. However, natural sugars found in fresh fruit are much better for your body and are easier to break down than processed sugars. A great substitute for your chocolate fix might include a frozen banana dipped in fat free Hershey’s chocolate, and hardened like a chocolate covered ice cream cone. Lower in fat and calories while high in fiber, this is a great treat on a hot summer day.

Avoid other sweets such as donuts, cakes, pies, cookies, brownies, candy bars, and even sweetened cereals as well. The less processed sugar in your system, the better able and prepared your body is to combat disease and process other foods you eat.

Cream sauces/dairy products. When eating out, avoid cream sauces such as alfredo or hollandaise sauce, as they are very high in fat and caloric content. Substitute cream-based sauces for either olive oil based, vinegar based, or tomato based sauces. These are heart healthy, will lighten an otherwise heavy meal. Sour cream and other high-fat content dairy products should also be avoided and substituted with lighter options such as low fat/fat free sour cream or skim milk vs. 2%. Yogurt is very good for your digestive system; however, make sure you eat yogurt sweetened with Splenda vs. sugar. This is a much healthier option than eating regular yogurt. Add fruit to plain yogurt to give it flavor and better texture.

Watch portions. Often we eat low fat/low calorie meals, but we eat enough for three people. It is critical for eating right to watch the amount of food you put on your plate. One way to ensure your portions are smaller is to actually measure or weigh them before serving. Avoid second helpings—either freeze leftovers or prepare them for the next day’s meal. Another way to ensure your portions are smaller is to use smaller plates vs. large plates. The smaller plates will not hold as much food, and will help you create more realistic sizes.

Eat according to your body type, size, and gender. The typical female is allowed 2000 calories a day, with 65 grams of fat and 300 mg of cholesterol. For perspective, a Subway sandwich with turkey, tomatoes, lettuce, and fat free honey mustard has about 260 calories and 6 grams of fat, with about 15-20 mg of cholesterol. A ½ cup serving of Edy’s Grand Light Ice Cream contains 110 calories with 4.5 grams of fat and no cholesterol.

In just these two items alone, you will have consumed 20% of your allotted caloric intake for the day, 22% of your fat allotment for the day, and almost 10% of your cholesterol intake for the day. Order a hamburger at a restaurant, and you have met and/or exceeded your allotted values for that day. Make sure your food is consistent with your level of activity and your protein needs.

Overall, eating right is a matter of breaking bad behaviors and exhibiting self-discipline. Exchanging poor food choices for right food choices will enable you to not only lose a little weight, but overall, you will feel better because your body will be receiving the fuel it needs to continue functioning properly. Eating right foods will also keep you healthier, and less prone to headaches, heartburn, obesity, fatigue, and other health problems associated with obesity such as heart disease, cancer, diabetes, and fractured bones.

Choosing better foods for your body will position you to be more effective and productive in every day life!

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