OCR Text |
Show 0 any- ' -plain Your Strategy Four Healthy Dieting X pointers You i, - - $ Should Know hprt, S For Dieting y 1 E -J ven though it's only blustery February, millions of women are thinking ahead to bathing suit weather.. .and that means shedding winter pounds. So now is an ideal time to plan your weight loss diet with an eye to its nutrition and health benefits. Here are some pointers you should know about healthy eating: JPrepare yourself for your new diet. Make a firm commitment to losing weight. Set the stage for a new sense of organization and resolution in your life by creating specific goals, taking a personal inventory of your reasons for wanting to lose weight, listing your "top ten" worst temptations (knowing your enemy is half the battle!) and listing all the low-calorie, nutritious foods you really like. Select a diet that includes a wide variety of foods you like to eat. If you don't, you'll get bored and go back to your old eating habits. That's why 80 percent of fad diets fail. ) Buy a diet cookbook (there are hundreds available) and start clipping tantalizing diet menus you see in magazines and newspapers. New cookery tricks are easy to learn, and they save hundres of calories. ) A diet that guarantees quick weight-loss may give you a psychological boost for the first couple of days, but keep in mind that most of them are nutritionally imbalanced in one way or another and are not recommended for long periods of time. Take a well-balanced vitaminmineral supplement to make sure you are getting all the vitamins and minerals you need. ) Start thinking of foods in terms of their "nutrient density" rather than just calories. Nutrient density means the amount of nutrients present in proportion to the amount of caloires. For example, a 12-ounce can of cola costs 156 calories and provides little or no nutritional value beyond energy. The same amount of skim milk gives you calcium, riboflavin, vitamins A and D. phosphorous. If you are planning to diet, be careful not to cut out vitamins and minerals while you cut out calories. :keiti Jerp;; ' and..; ila f ; indCi: ! the o-: ; ' i .' Is Cm., l At. I ; Id fori:! .ted to . ' : jven-' sasar I lid;. ' : spoil- ' mfoi. ! :d. the- :. : thai it: ; V - i i i ; I A I potassium, magnesium and protein for about 120 calories. The skinj milk has more vitamins and minerals per calorie and is therefore a better nutritional bargain. Cut down on alcohol. The calories per ounce generally equal the proofage. and they add up fast! For example, one ounce of 80 proof whiskey contains 80 calories. JFruits and vegetables are important sources of vitamins and minerals but low in calories. Steam, bake, boil them or crunch 'em raw lemon juice plus spices, herbed vinegar and yogurt toppings are just a few ways to enhance the subtle flavors. When dining out. choose plain meat, chicken or fish for an entree. Instead of butter, but-ter, have fish grilled with wine and herbs. Ask for salad dressing and butter on the side so that you control the amount used. Treat yourself to fresh strawberries or raspberries for dessert. JBudget your daily food selections as best as you can to include 2 servings protein-rich foods (meat, fish, poultry, eggs, etc.): two servings milk or milk products: four servings fruitsvegetables and four servings grainscereals. your daily caloric intake is less than: 1600. consider taking a balanced: vitaminmineral supplement. It is very dif: ficult to get all the vitamins and minerals you need at this calorie level, and even more so if you have cut down to the 800-1200 calorie-range. calorie-range. "" 1 " "" f |