Eating Right For Me

Eating Right For Me - A 32 years old lady sought advice on what she should eat to lose weight; she weighed more than the scale could measure, and she told me she had had a hearty appetite all her life. She had become uncomfortable with her weight now: she had little energy, was tired all the time, had developed diabetes and high blood pressure and lately her knees had begun to hurt.
Eating Right For Me
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We agreed on a strategy tailored to her circumstances which included healthier choices in food and drink and an exercise routine considering her sedentary habits. She checks in regularly to recount her progress, get support on staying on course and above all be accountable for her commitment to a healthier lifestyle.

A month later, her weight can be measured on the weighing scale, though there is a long way to go. She reports more energy and a better mood and needs a lower dose of her high blood pressure medicine. There is no one-size-fits-all approach to lose or maintain weight. Much depends on your individual goals and life style.

There are a few things you should remember:
One, neither starve nor stuff yourself. Remaining on an empty stomach or overeating hamper effective weight control.

Two, you are a product of nature, and should choose fresh, natural food rather than processed food with lots of chemicals and preservatives.

Three, starches (including potatoes, rice, bread, pasta, sugars, lentils and corn) are energy giving foods as are fats (including butter, cream, margarine and oil.) When starches and fats are combined in food as in frying or baking, the result is food high in energy. If your lifestyle does not include heavy physical work, you will become obese when you eat such food regularly.

Four, nature has provided us juices in its own packing! It did not intend for us to have fruits and vegetables by the glassful. When you think about it, there is a reason why nature made things the way they are.

Now your objective may be to reduce or maintain weight; a suitable diet plan can be made only according to your individual needs and circumstances.

Nevertheless you can adopt the following general approaches: On most occasions have your food raw, boiled, broiled, grilled, steamed or baked. Have fried food rarely. Eat from a small plate, and fill 2/3 of it with vegetables. Remember, potatoes are not included in vegetables in nutritional terms.

When you eat out, order smaller portions and have you food grilled, baked or steamed; don't use heavy salad dressing such as mayonnaise or any other containing high amounts of fat; you can have cottage cheese but avoid other varieties; pizza is fattening as are fried chicken and fish; share dessert; have fresh lime soda or water instead of fizzy drinks or juice cocktails.

Taking a cue from nature, eat only when you are hungry! Simple, isn't it? Yet we stuff ourselves and then get desperate to look smarter. The other simple way is to put in about a fistful of food on your plate; wait fifteen minutes and if you are still hungry have a bit more. Avoid eating and drinking large amounts of water or other drink at the same time; ideally eat about twenty minutes after drinking water.

Following is a suggested diet plan you can start using on your own:

Breakfast: 
A cup oat or barley porridge with A cup skim milk; use chopped raisins or dates instead of sugar. Or
1 or 2 slices of brown bread with a teaspoonful of butter, jam, cottage cheese or the white of one egg, boiled or scrambled.

1 grapefruit or small banana or apple or orange or a chunk or two of a water melon or melon.
Tea or coffee with skim milk; no sugar.

Mid-morning: 
Tea/coffee/green tea without sugar; skim milk if desired. A single serving of fruit or 1 or 2 bran rusks or bran biscuits.

Lunch: 
Sandwich with 2 slices brown bread, one boiled egg or 3 ozs piece of chicken; a bowl of fresh garden salad dressed with vinegar or lemon juice.
One serving of fruit.

Afternoon: 
Tea/coffee/green tea without sugar; skim milk if desired.
1 or 2 bran biscuits or rusks.

Dinner: 
A cup steamed rice; 4 ozs chicken/fish or 2 ozs meat/beef. 1 cup steamed vegetables. Or
1 small chapatti, A cup lentils; mixed fresh salad.
1 serving of fruit.

Bedtime: 
A cup yogurt or cottage cheese; a couple of dried apricots or figs or dates.
This will give you plenty of nutrients and fibre without excessive calories. Add a thirty to sixty minute walk to your daily routine, and you stand a fair chance of keeping the extra weight away and lowering your chances of getting diabetes or high blood pressure."

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