Home  -  Back Issues  -  The Team  -  Contact Us
     Volume 4 Issue 22 | November 26, 2004 |

   Cover Story
   News Notes
   In Retrospect
   Photo Feature
   Time Out
   Food for Thought
   Book Review
   Dhaka Diary
   New Flicks

   SWM Home



Tips for healthy eating and being happy!

Don't skip meals - plan for meals and snacks
Believe it or not, but three meals and two snacks are best to maintain both energy levels and healthy weight. You are more likely to overeat or choose nutrition-poor foods when you skip meals and are over-hungry.

Eating away from home?
Don't leave yourself stranded take foods with you or know where you can go to buy something healthy and satisfying.

Learn about simple, healthy ways to prepare foods
Think about baking, boiling, grilling or stir-frying, as healthy ways to cook foods instead of deep frying your foods. Try dried herbs (basil, oregano, parsley) and spices (lemon pepper, chili powder, garlic powder) to spice up your food, instead of adding toppings like butter, margarine, or gravy. Try trimming off the skin and fat on your meat: you'll still get plenty of flavour and it's more nutritious and heart-healthy!

Sugar is "empty energy" - avoid getting too much
Sugary drinks are a big source of empty energy. This means that they contain a lot of energy (in the form of calories) that your body may not need and they don't have vitamins, minerals, protein, or even fibre. Try sugar-free sodas, sugar-free drink mixes, and water instead of regular drinks or juice. Even "natural" unsweetened juices contain a lot of energy you may not need. Don't go overboard 2 small glasses a day of regular soda or juice is fine. Lots of sugar is also found in desserts like cakes, cookies and candies. Make a place for these foods once in a while, but don't give up nutrition-rich foods to do it.

Pay attention to your eating and your body.
Slow down when you eat. Try to relax and pace yourself so that your meals last at least 20 minutes, since it takes 20 minutes for you to feel full. Listen to your body. Eating when you are hungry and stopping when you are full will help your body to balance its energy needs and stay comfortable. Ask yourself: Am I eating because I'm hungry, or because I'm stressed or bored? Try warm foods (soup, hot cereal, cocoa) and high-fiber foods (whole grains, vegetables, beans) to increase your feeling of comfortable fullness.

Stay healthy and happy avoid "diet thinking."
There are no good foods or bad foods. All foods can be part of healthy eating, in moderation. You do not need to buy fat-free or dietetic foods. Fat-free or dietetic foods are not necessarily lower in calories -they usually have lots of added sugar to replace the fat!

YOU are more important than your weight or body size believe it! And your health and happiness can be hurt by drastic weight loss plans. If you have not yet reached your adult height, too much weight loss could interfere with your growth, even if you are overweight. For younger teens who are overweight but still growing, it may be important, to keep your weight steady as you continue to grow, instead of focusing on weight loss.

If you feel you are overweight and want to make some changes in your food intake, it's a good idea to contact your health care provider. You may also want to ask your health care provider for a referral to see a nutritionist (a person who has studied nutrition, and knows all about food and healthy ways to lose weight).

Source: http://www.youngwomenshealth.org/healthyeating.html


Copyright (R) thedailystar.net 2004