Back to school: take back your diet and your weight in hand in 10 smart tips

A healthy diet that helps fight the pounds doesn’t have to be complicated to be beneficial. Practice these easy basics whenever you can. To begin to regain control of your diet and your weight, you have to plan. Complicated at first at first, it will become easier over time.

1 Plan each meal around vegetables and fruit

As they form the basis of the diet start with them. Look for ways to serve vegetables and fruit whole, fresh and in combination with other foods. Fill half your plate with fruits and vegetables for most meals or have fruit or salad on the side. Spread portions throughout the day. Include at least one serving from most food groups at each meal.

2 If you are hungry, eat!

Starving yourself can be counterproductive, as it can cause you to overeat later. A planned diet allows unlimited consumption of vegetables and fruits, so focus on those that make you hungry.

3 Make fun a priority

To lose weight, you may need to cut back on some of your favorite foods, but don’t sacrifice pleasure. Be sure to include flavors, colors, and textures that you like.

4 Plan for the week

It’s more effective than day to day. That way, you’ll be sure to have the right foods on hand.

5 Eat “real” food

Limit or even avoid processed foods, such as many canned and most canned foods and convenience foods. Processed foods often contain unwanted fat, sugar, calories and salt. Unlike whole foods, like most frozen fruits and vegetables. They have not been altered from their natural state and are loaded with nutrients.

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6 Count the “adds” in portions

Don’t forget to include everything you put in or add to your food. Like salad dressings and sauces for vegetables and fruit, as well as cream, milk or sugar in coffee or tea.

7 Be flexible with yourself

Not every food has to be a source of great nutrition. It’s about choosing foods that promote health and are mostly low in calories.

8 Tomorrow is another day

If you didn’t have enough vegetables on Monday, add extra vegetables on Tuesday and Wednesday. Try not to get stuck on exact portions each day.

9 Beverages, including alcohol, count

When considering calories, remember to count the liquid form. Although some beverages, such as fruit juices, contain important nutrients, they are also high in calories. Water remains the best choice when it comes to satisfying thirst and reducing the urge to snack. If you drink milk, choose skimmed milk.

10 What about alcohol?

Alcohol falls under the category of sweets.

For the record, one glass of alcohol is equivalent to:

33 Cl of regular beer = 150 to 190 calories
5 Cl of alcohol at 40° = 95 to 110 calories
15 Cl of wine = 120 to 130 calories

So, if you drink alcoholic beverages (much more than the 75 calorie daily limit for sweets), plan for fewer sweets the rest of the week.


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