Many people are confused. They understand that they need to cut back or eat right, but don’t know what to eat. Below are some simple guidelines.
- Watch portion size: Plan on 6 ounces meat, poultry, fish (about the size of the palm of your hand.); 2 cups vegetables; 3/4 cup cooked pasta or rice
- Eat lean proteins: fish, poultry, lean beef
- Limit refined carbohydrates: white sugar, corn syrup, white flour.
- Opt for good carbs, whole grains (brown rice, whole wheat bread).
- Limit saturated fat (most animal protein) to 10 percent of your calories.
- Use monounsaturated fats canola oil or olive oil: Think in terms of teaspoons when using these oils .
- Avoid trans-fats found in processed and fried foods.
- Eat plenty of fruits and vegetables: at least 2 1/2 cups vegetables per day, 2 cups fruit. Eat plenty of fiber: found in whole grains, beans, fruits, and vegetables.
- Limit sodium intake: large amounts found in many processed foods
- Exercise regularly: 30 to 90 minutes per day.
