Linda’s Tips and Travel Notes

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.

1. 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
2. Eat lean proteins: fish, poultry, lean beef
3. Limit refined carbohydrates: white sugar, corn syrup, white flour.
   
4. Opt for good carbs, whole grains (brown rice, whole wheat bread).
5. Limit saturated fat (most animal protein) to 10 percent of your calories.
6. Use monounsaturated fats canola oil or olive oil: Think in terms of teaspoons when using these oils .
7. Avoid trans-fats found in processed and fried foods.
8. 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.
9. Limit sodium intake: large amounts found in many processed foods
10. Exercise regularly: 30 to 90 minutes per day.