Good nutrition is key to good health. This means making sure you regularly eat foods that contain lots of vitamins and minerals, as well as foods that do not have a high fat content. You should drink milk every day to give your bones the calcium that strengthens. For most people, foods high in fiber are a good option and almost everyone should eat more fruits and vegetables every day.
Do I need to change what I eat?
If you answer yes to any of the following questions, you may need to talk about nutrition with your doctor.
* Your doctor has spoken to you about any medical problems or risk factors such as high blood pressure or high cholesterol?
* Your doctor told her that this condition could be improved by better nutrition?
* Are there family members who have cancer, heart disease or osteoporosis?
* Are you overweight or weight has increased over the years?
* Do you have questions about what kind of foods you should eat or whether you should take vitamins?
* Do you think you would benefit from consultation with a nutritionist? A nutritionist is a registered dietitian who specializes in advising on nutrition.
And it will not be difficult to change my eating habits?
Probably, but even small changes can improve your health considerably. The key is to continue to eat meals for you and keep in touch with your doctor and dietitian to let them know how you’re doing to you. Here are a few suggestions to help you improve your eating habits:
* Find the favorable and unfavorable items in your current diet. Do you eat 3 to 5 servings of fruits and vegetables every day? Do you get enough calcium? ¿Eat foods with high fiber content on a regular basis? If it’s so good! Going well, continue. If not, you can learn the changes you need to do.
* Make small changes slowly instead of trying to make big changes quickly. It’s easier to make small changes and continue.
* Keep a record of a few days with all the food you eat by writing what you ate and took that day. Use this record to help you see if you need to eat more of any of the food groups, such as fruits, vegetables or dairy products.
* Think about asking for help from a nutritionist if you have not already done so, especially if you have a medical problem that requires you to follow a special diet.
Can I trust nutrition information I get from newspapers and magazines?
Nutrition tips from different sources can sometimes contradict each other. You should always check with your doctor first. Also, keep in mind this advice:
* With regard to nutrition, there is no “magic wand”. Short-term diets may help you lose weight but are difficult to follow and may even be harmful in the long term.
* Good nutrition does not come in a vitamin pill. You can take a vitamin pill to make sure you are getting enough vitamins and minerals, but your body gets the most benefit from eating healthy foods.
* Eat a variety of foods is best for your body. Learn to try new foods.
* The stories that have people who have used a diet program or product, especially in commercials and infomercials that are actually long-commercial are advertising. Remember that the weight gets to win and other problems that occur after someone has completed a program is something which will never speak in the ads.
What changes in my diet can I do now?
Almost everyone can benefit from reducing the amount of fat you consume. If you currently eat enough fat, try just one or two of the following changes:
* Eat 3 to 4 daily servings of dairy products with low fat content. You can use cheese with a reduced-fat yogurt and fat free. For example, if you make a pizza at home try to use partly skimmed mozzarella cheese on pizza.
* If you eat meat, eat baked, broiled or roasted on the grill in the oven instead of fried. Remove chicken skin before eating. Eat fish at least once a week.
Limit the amount of added fat such as butter or margarine on bread, sour cream on baked potatoes and salad dressings.
* Eat plenty of fruits and vegetables in your meals and light snacks.
* When you eat outside the house look fat “hidden” in foods such as sauces for salads and desserts and also look at the bigger portions of food.
* Before buying please read food labels for nutritional information. If you need help understanding the labels, ask your doctor or dietitian.
* Take milk. Milk is important because it is a source of calcium. However, if you are still taking milk probably is getting too fat. Sometimes people test skimmed milk and once you do not like the taste or the way it looks at the cafe. Then back to whole milk. You can help make a change gradually: starting with 2% milk. After 3 to 6 months to change to 1% milk. You can try mixing whole milk and 2% milk or 2% milk and 1% milk for a few weeks. Soon you can enjoy drinking skimmed.
* Drink beverages without calories or have few calories, such as water, unsweetened tea or diet soda.
Balanced nutrition and regular exercise are good for your health even if you do not ever change your weight. Then try to set goals you have good chance of reaching, such as making one of the small changes listed above or walking one more day per week.