10 Nutritional Tips to Keep You Lean
It's that time for New Year's resolutions. Perhaps you've made a commitment to lose some weight (or to not gain any). To help you, nutrition experts have these 10 basic rules to keep you eating on the lean and narrow.
1. Know how to eat out. Order something you know is low in fat and calories, such as a bowl of soup (clear, not creamy), a turkey sandwich (no cheese or mayonnaise), a salad or broiled fish. Go for pizzas with a thinner crust and half the cheese.
2. Don't eat on autopilot. Only eat at the table. If you eat in front of the television or over the sink, you're probably shoveling it in without thinking.
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3. Know what a portion looks like. Eating huge amounts of anything will leave you putting on the pounds. To eyeball what a portion looks like, keep these tips in mind: a half-cup of pasta is the size of a tennis ball; an ounce of cheese is the size of a golf ball; three ounces of meat is the size of a deck of cards; one cup of beans or cereal is the size of a baseball; an ounce of pretzels will fit in your open, cupped hands; and an ounce of nuts will fit in the palm of one hand.
4. Know the fat traps. Read food labels to find out the fat content of the food you eat. To substitute lower-fat alternatives: instead of potato chips, candy or cookies from the vending machine, eat pretzels; instead of anything fried, eat food broiled or grilled; instead of whole milk or cheese, eat one percent or skim milk and low-fat cheese; instead of ice cream, eat nonfat frozen yogurt or frozen fruit bars; and instead of creamy salad dressings, eat fat-free dressings (or just lemon juice or and/or balsamic vinegar).
5. Choose filling foods. That means foods that are high in fiber, like fruits, vegetables and whole grains. Fiber makes you feel fuller longer and helps you eat less.
6. Count liquid calories. Sodas, juices and sports drinks are all high in calories. Stick with no-calorie drinks like water or plain iced tea.
7. Know when you've had enough. Many people eat beyond fullness to discomfort. Learning to identify when you're satisfied can pay off with fewer pounds gained.
8. Don't use food to feel better. When faced with a stressful situation, don't turn to food for solace. Instead, exercise or do some other activity that will take your mind off food.
9. Don't give in to a binge. Overindulging just once can easily turn into an entire week of gluttony. Instead, eat a low-calorie snack and wait a few minutes. You'll find your craving often disappears.
10. Never skip breakfast. Not eating breakfast often leads to overeating later in the day.
