How can I start eating better?
Q:
Improving eating habits can be difficult, so begin with small shifts. Start by reflecting on all your specific eating habits, both bad and good, along with what triggers unhealthy eating. Replace the bad with healthier choices, and try eating at a slower pace and only when truly hungry (not when bored or just because there are cookies in the breakroom). Finally, be patient with yourself. Change doesn’t happen overnight.
A:
Do I really eat too much sugar?
Q:
American adults consume an average of 77 g of sugar per day, while the American Heart Association’s recommended amounts are 25 g for women and 36 g for men. This excess of sugar in the diet can lead to obesity and heart disease. To help monitor sugar intake, check the nutritional panel to see how many grams of sugar the food has. If sugar is one of the first ingredients, the food is mostly sugar.
A:
Studies have shown that saturated fat increases heart disease risk factors, including LDL (bad) cholesterol. For the average 2,000-calorie diet, no more than 120 calories should come from saturated fat. Animal products such as milk, cheese and meat, along with tropical oils, such as coconut and palm, contain some of the highest amounts. Replace foods that are high in saturated fat with fruits, veggies, whole grains, fish, nuts and low-fat dairy products to lower blood cholesterol levels.
A:
Should I worry about how much saturated fat is in my food choices?
Q:
High levels of sodium can lead to high blood pressure, heart disease and even possible stroke. The recommended limit for sodium intake is 2,300 mg per day for people 14 years and older, but most people (90 percent of adult Americans) consume about 3,400 mg per day on average. Reduce sodium in your diet by cutting back on foods like deli-meat sandwiches, pizza, burritos and tacos, and by using no-salt seasoning blends.
A:
What are the effects of eating too much salt?
Q:
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Healthy Food Swaps
Small, everyday choices can pave the way to better health.
When craving a salty, crunchy snack, try a handful of nuts instead of reaching for a bag of chips. Nuts contain heart-healthy, unsaturated fats along with fiber.
vs.
according to a study funded by the National Heart, lung and Blood institute, a healthier diet could prevent at least $50 billion per year in medical costs.
A serving of chips has 170 mg of sodium.
Salted almonds have 85 mg of sodium.
dietitian Q&A
A cup of iceberg lettuce has 7% of the DV* of vitamin A.
A cup of spinach has 56% of the DV of vitamin A.
Spinach has more protein, calcium, iron, fiber and minerals than iceberg lettuce. Lettuce is still nutritious; spinach is simply a better nutritional choice per serving.
*Daily Value
Whole grains have protein, fiber, B vitamins and many other nutrients that can help lower blood pressure, strengthen the immune system and aid in weight control.
A white dinner roll has 0 g of fiber.
A whole wheat dinner roll has 5 g of fiber.
Enjoy steak and other red meats in moderation, as they are high in saturated fat. Salmon has omega-3 fatty acids, which can reduce the amount of fat in your blood.
4 oz. of steak has 25 g of fat.
4 oz. of salmon has 12 g of fat.
To reap the full benefits, go for a whole piece of fruit instead of fruit juice. Whole fruit has more nutritional value, less sugar and fewer calories.
An 8 oz. glass of apple juice has 28 g of sugar.
A medium apple has 18 g of sugar.
For a boost of energy, brew a cup of coffee or some green or black tea rather than drinking a caffeinated soda. Coffee and tea are sugar-free and rich in antioxidants.
12 oz. of soda has about 150 calories.
A cup of black coffee has about 2 calories.
Elisa Sloss, RD, LD
Vice President,
HealthMarket
Create a more healthful you in the New Year, and for years to come, by adjusting your diet.
FOR
CHANGE
Improving Your Eating Habits
10 Reasons Doctors Talk About The Need For Good Nutrition & Diets
5 Heart-Healthy Food Swaps
Eating Too Much Salt? Ways to Cut Back...Gradually
How much sugar is too much?
Saturated Fat
Sources
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