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Friday, November 30, 2007

Session 4 on Keys to Eating Healthy

November 30, 2007

Now we're on to Session 4 but make sure you're doing your homework. Did you record your weight and food and drink intake? Did you pick foods that have high fat content and find out how to eat less fat? Well, then on to Session 4.

Regulate the time we eat as this will avoid getting too hungry. This we will have to avoid at all cost because watch out, we will be tempted to eat large portions of the wrong kinds of foods. Slow down and chew your food well. This will have a double benefit in not getting indigestion.

Get smaller portions of what to eat so you will not be tempted to consume more than you need to especially if you're like me. I like to clean my plate thinking of all the hungry people in the world. I don't know if that's just my excuse. I will have to revisit that issue someday and think hard whether that's just my excuse to eat more.

Make sure you eat a well-balanced meal, a variety of them as follows:

1. two or three servings of fish, lean meat or poultry, each serving being two to three ounces

2. Two to three servings of low-fat milk (one serving is one cup) or dairy products (a serving is two to three ounces)

3. Two to four servings of fruits (a serving is 1/2 cup or a small fruit)

4. Three to five servings of vegetables ( a serving is 1 cup raw or 1/2 cup cooked)

5. Up to six servings of grains in the form of bread (1 slice), cereals, rice or pasta (serving is 1/2 cup)

6. A little fat (one serving is a teaspoon of regular fat or if it is reduced fat, one tablespoon will do for a serving)

7. Limited sweets and alcohol (1 beer or four oz of wine or 1/2 oz of alcohol)

Now that's a lot of food to eat in a day. Doesn't that make us feel better? We do not have to starve in order to lose weight; we just have to be careful. Continue keeping track of weight and food and drink consumption. See you at Session 5. Meantime please check this website for more info and the disclaimer:

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