Making changes can be hard. But when it comes to taking care of you, it’s worth the    effort. Eating healthy food can improve your overall health and may even help in
   resisting diseases from taking control of you. But what does this really mean
   and how do you go about it?
    Make small changes over time:
    Start with one change at a time. For instance, add one serving of fruits or
    vegetables to any of your meals .

    Control your portion sizes and choose leaner meat or fish:
    Choose smaller portions of lean red meat (such as tenderloin or bottom
    round). A healthy portion size is about the size of your palm,
    or of a deck of cards. Try skinless white meats such as turkey or chicken,
    or add some fish to your diet.
    Realize that simple changes add up.

      • Add 1 fruit or vegetable to meals or snacks until you have reached 5 or more a day. whole fruit, like a medium
        sized apple, is 1 serving.
      • Fresh is best, but frozen, dried, and canned fruits and vegetables are all good choices. For canned fruits or
        vegetables, look for labels that say “in light syrup” or “no added salt.”
      • Eat less fat. Remove all visible fat (or skin from meat or chicken) before cooking. Broil or bake instead of frying.
      • Take healthy snacks with you (fruits, vegetables, pretzels, or lower calorie nutritional bars) to avoid hunger
        later in the day.
      • Choose high-fiber foods, such as vegetables, fruits, and whole grains.

      These help you feel full and most are low-fat.
      Remember, be realistic. Make small changes over time in what you eat.
      Set a small, achievable goal and work on it for 1–2 weeks. Once you have reached it, start with another small change.
      That may work better than changing the way you eat all at once. A drastic change is harder to maintain and
      may not be successful in the long run.


      Be adventurous. Include variety in the food you choose. Besides the nutritional benefits,
      variety adds interest to meals and snacks. Learn new ways to prepare vegetables and low-fat meals.
      Try new spices and herbs. There are many low-fat recipes available on the Internet or in magazines - give them a try!

      Be sensible. Don’t indulge in guilt.
      You can enjoy all foods without overdoing it. If there is a high-fat, high calorie snack you want,
      you can have it. Just have a small portion and eat it less often. If you eat a piece of birthday cake, all is not lost.
      You can eat lower calorie foods at your next meal. By keeping healthy food in your kitchen,
      you’ll make it easier to get back on track.

      Keep a food diary. Write down what you eat and how much you eat.
      Try keeping a food diary for a week or two. This can help you keep track of your eating patterns.
      For instance, you might notice that stress makes you eat more or crave certain foods.
      Once you know that, you can make different choices.

      Be selective when eating out. Look for dishes that are steamed, broiled, baked, grilled, poached or roasted.
      If you’re not sure about a certain dish, ask your server how it’s prepared.
      It is okay to ask for what you want to help you eat healthy. Ask for salad dressings, sauces, and gravies on the side
      so you can decide how much to use. Ask your server to wrap half of your entrée to take home as it is being served.
      Most restaurants serve extra large portions so there is no need to clean your plate.

      On a scale of 0 to 10 (where 10 means you are really ready to make necessary changes to your diet),
      honestly answer the following question:

      How ready are you to make changes in your life so you can eat healthier?
      1. If your answer is 3 or less, what would need to happen to make you more ready in the future?
      2. If your answer is 4–6, what are some advantages of staying the same? What are some advantages of changing?
      3. If your answer is 7–10, congratulations on your decision to make changes to eat healthier.
         Your commitment to small changes and healthy choices will help you be successful.

      This information is not intended to diagnose or to take the place of medical advice or care you receive from
      your physician or other health care professional.




































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