Wellness Matters

Improve Diet and Shed Pounds With 8 Simple Steps

March 25, 2015

Earlier this month, we took a look at some general tips to get you on track to a healthy lifestyle including diet, exercise, and goal setting.  It is time to take a closer look at improving our diet.

By now your New Years resolution to eat healthier has disappeared but the season when we shed those extra coats and sweaters is coming into view. What’s a person to do?

Following these steps in your diet can get us on the right track. 
  • Eat Breakfast. That’s why it’s called breakfast. It’s time to break the fast. Research also shows that people who skip meals tend to overeat later.
  • Make Proteins a Priority. Proteins keep you satisfied. They take four hours to digest as opposed to carbs which only take two. Fish, turkey, chicken, egg whites, nonfat yogurt, and lean beef are all good proteins to choose from. If you are a vegetarian, consider beans, tofu or a meat substitute.
  • Produce Produces. There was a reason mom said eat your fruits and vegetables. Produce wards off certain chronic diseases like type 2 diabetes, some cancers, stroke, cardiovascular disease and hypertension.
  • Limit Processed Foods. While processed foods are often convenient, more often than not they aren’t nutritious.
  • Choose Carbs Carefully. Not all carbs are evil. Select from brown rice, quinoa, baked sweet or white potatoes and whole wheat breads.
  • Shake Sugar. According to the U.S. Department of Agriculture (USDA), every American consumes 23 teaspoons of sugar a day. That’s roughly 460 extra calories a day. The key is to watch added sugars.
  • Eat at Home. Eating just one meal away from home each week, according to the USDA, adds 134 calories to the diet. This translates to two pounds a year. In addition, lunch away from home, racks up the most extra calories.
  • Water, Water, Water. Enough said. Get hydrated and drink plenty of water.
Watch next week for our third and final entry in this National Nutrition Month series.  It will focus on how sleep can impact your appetite, weight and overall health.

Contact the Cone Health Nutrition and Diabetes Management Center to speak with an expert about improving your health and well-being through your diet. 


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