26 Diet tips A-Z

[Guest guest]

I copied this from the E-Diets web page. Thought we all could use a little

help.

(((HUGS))) Judi in SC

Each letter of the alphabet has special meaning, and each can be referenced

to guide you to your healthy weight goal .

A. Anticipate a situation and prepare accordingly. Planning helps you stick to

your program. For example, before a party, have a small, healthy snack so you're

not famished when you arrive. Carry some healthy snacks with you when traveling,

attending business meetings or while at school so you're not tempted by

unhealthy vending machine items.

B. Balance your diet and don't exclude any whole group of foods. All foods can

fit into a healthy diet; it's the portion size that counts. If you eat a

high-calorie treat, balance things out by making the rest of your day's diet

healthy and adding 30 minutes of physical activity such as walking or biking.

C. Create a lifestyle that will help you maintain your weight and health,

permanently. Weight-maintainers commonly eat healthy breakfasts and exercise

daily.

D. Decline the " diet mentality. " Instead of thinking " I'm going on a diet, "

think " healthy diet. " Make your usual diet a healthy one, and you'll never have

to go " on a diet.”

E. Exercise: People who exercise daily keep their weight off longest. What do

you like to do best? Choose an activity that makes you smile; it could be

walking or swimming, biking or jogging. Dancing is a great aerobic activity, and

you can do it alone or with friends. Just do it!

F. Focus on the positive. Weight loss is only ONE aspect of following a diet

and fitness regimen. Other positive goals are increasing your activity level,

enjoying more energy, having a trimmer waist and getting better sleep. All these

goals will be realized as you maintain a healthy eating plan and increase

activity.

G. Gain strength: Build lean muscle by signing up for one of our personalized

fitness plans and start making your body more metabolically active.

H. Healthy weight: Your goal weight should be appropriate to your age and your

fitness level. The number on the scale is less important than your other health

indicators.

I. Invest in your future. Think about your weight-loss goals as insurance

against diseases related to being overweight, such as Type 2 diabetes, heart

disease, hypertension and arthritis.

J. Join our online community. If you're not yet a 24/7 Support plan member,

sign up today. Log on to a live meeting or post to a support board. Members who

participate more consistently with the community and the experts are more likely

to achieve their weight goals and maintain them.

K. Keep going! Take it one day at a time. Each day you follow your plan and

exercise, the more likely you will ultimately succeed. You're building a strong

foundation of health. Keep it up!

L. Love your body. You don't have to look like a model to be attractive. The

models don't even look like that; they're airbrushed! Develop more muscle

definition and a toned and firm body.

M. Mediterranean Diet: For the New Year, try the Mediterranean Diet plan.

Increase your intake of fatty fish, including salmon and sardines, and enjoy

more fruits, vegetables and salads dressed in olive oil and vinegar. You can

even have a glass of wine with dinner!

N. New foods: Your goal for 2006 is to introduce yourself to a variety of new

grains. Whole grains contain fiber, potassium and protein and are filling,

providing energy without blood glucose swings. Try quinoa instead of rice and

bulgur wheat instead of white pasta.

O. Open your mind to new ways of eating. Instead of ordering an entrée when

you go out to dinner, start with a salad and an appetizer for your main course.

Share an entrée; portion sizes in restaurants are generally large enough for two

people -- even three!

P. Prepare to succeed by reviewing your menu each week, changing meals as

necessary, printing out your shopping list and getting the food you need for the

week. Knowing what you're eating in advance is a super-smart way to stick to

your program.

Q. Questions: Quiz your server in restaurants. Ask that your meals be prepared

without extra fat or oils and request all sauces, gravies or dressings be served

" on the side.”

R. Read labels: Be an educated consumer. The best way to make healthy choices

is to read the ingredient label first. Next, read the serving size to learn what

you're eating in terms of calories and nutrition.

S. Slow down: Most people eat way too fast and would probably be satisfied

with far less if they slowed down enough to let their brains catch up to their

stomachs.

T. Think healthy: When you are going out or staying in, make menu choices with

your health in mind. You're the captain of your ship, so steer the course to

good health.

U. Under-nutrition: This can be as dangerous as over-nutrition. When you're on

a weight-loss program, it's very important to choose your foods carefully for

nutrition value. Eating too little can backfire, making you more likely to fall

off your diet. Follow your eDiets meal plan, which contains the right balance

for your needs.

V. Vitamin supplement: The American Medical Association recommends a daily

multivitamin; it’s good nutritional insurance, especially when you're

restricting calories.

W. Water: Drink your water, which is necessary for proper metabolism,

absorption, perspiration and elimination. Sip H2O throughout the day, especially

before, during and after exercising.

X. X-traordinary: Sorry, but there isn't a great word associated with positive

change that begins with " x. " Suffice to say, you'll achieve " x-cellent " results

following your eDiets meal and fitness plans.

Y. Yogurt: It is a perfect food for weight-loss plans and a good strategy for

maintaining a healthy weight. Eat a cup of nonfat yogurt (sugar-free or

non-sweetened); it has only 100 calories but provides about 450 milligrams of

bone-healthy calcium, as well as important vitamin D and mineral magnesium.

Z. Ziploc baggies: Another " stretch " for our letter-perfect diet. But, hey,

Ziploc baggies are great for packing healthy snacks and for portioning out

servings of crackers and cereals. Portion size is a valuable secret for

successful dieting. All foods fit into a healthy diet; it's the portion size

that counts.

eDiets chief nutritionist L. Burke is a registered and licensed

dietitian and a certified

Judi from South Carolina.

" If you continue to do what you always have done, you'll continue to get what

you always have got "

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