Ask the dietitian: Healthy Dieting for summer
Bonnie Alexander, RD, LDN, an outpatient dietitian at Adventist Hospital Adventist healthCare Washington, answers your questions about health and nutrition.
I'm trying to lose weight for the summer, but I often feel hungry. What are some tips to help reduce myself in a healthy way, so I also feel full throughout the day
Bonnie Alexander With all the information online and in the media today, it's hard to know what changes you should make to your diet. There is no "-one-size-fits" diet plan. Try to follow these simple tips and always listen to what your body tells you.
Eat frequently
- Eat at regular intervals, with your first meal two hours after waking
- never go more than five six hours without eating
- not skip meals
- Try healthy snacks like nuts, fruits, vegetables and hummus and whole grain crackers and cheese - paying due attention to portion size
This will help keep you satisfied, regulate your metabolism and keep you from making poor food choices of extreme hunger .. Remember - eat when you are hungry
write
- Keep a food diary to help you avoid the indiscriminate snacking and be more aware of portion size and level of hunger by eating
- Write down how you feel when you eat, what you do, and other factors that affect your choice to eat
Search variety
- Eat a balanced diet that includes a wide variety of foods
- Add color to your meals and snacks, such as dynamic fruits and vegetables - which adds essential vitamins and nutrients
Add fat and healthy proteins
Many people try to completely avoid fat, but healthy fats, and proteins, help us feel full longer and are part of a balanced diet.
- Go for monounsaturated and polyunsaturated fats found in nuts, seeds, vegetable oils and avocados, which are also good for your heart
- Be aware of portion sizes by eating foods rich in fat like nuts - just 1/4 cup of nuts is enough for a satisfying and healthy snack
- Eat a diet rich in proteins
- Try to get protein from eggs, beans or legumes and the usual meat options
Ahead Plan
- Find one or two evenings a week to prepare meals in bulk by making a lot of food to pack for lunch, which grab-and-go lunches or pre-portioned snacks
- If you are in a restaurant, look at the menu to the advance to decide on the nutrients that are still satisfactory
Want more help to eat healthy? To make an appointment with one of our dieticians, please call 301-891-6105.
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