Healthy Eating Diet Tips


Some (not so) Silly Diet Tips and Why They're Not

At first glance some of these diet tips may seem downright silly. You may find yourself thinking, "That's couldn't possibly make enough of a difference. Plus I'd feel silly doing it." I have a response to those negative thoughts. First, the longest journey begins with a single step. And second, would you rather feel silly being overweight and unfit or doing something about it?

Diet Tip 1: Fidget

Every little movement burns calories. Twiddle your thumbs. Squeeze one of those little exercise balls while you watch TV to burn calories and tone your arms at the same time. Take that more distant parking spot. Walk wherever possible. Even if you have physical limitations, you can tailor a program to your needs. Move whatever you can, whenever and wherever you can. And just think - laughing is good exercise. It's like jogging on the inside.

Diet Tip 2: Portions and Proportions

Pay attention to portion sizes according to the eating plan you choose. Use a normal size plate - don't supersize it! One plan suggests that of the plate should contain protein and the rest should be fruits and vegetables. You can weigh your food, at least until you become attuned to proper portion sizes or use some of the simple guidelines like "3 oz. of protein is about the size of your palm or a deck of playing cards" or "one serving of rice is the size of a tennis ball".

Diet Tip 3: Eat More Slowly

This allows your body the several minutes it takes to signal your brain that it is full.

Diet Tip 4: Substitute Low Calorie Density Foods for High

Choose foods with a low calorie density - foods that have fewer calories relative to their weight. "If you decrease the energy density of your diet, caloric intake will decline", says Barbara Rolls, professor of nutritional sciences at Pennsylvania State University and co-author along with Robert Barnett of The Volumetrics Eating Plan.

Think lower cal fruits, vegetables like salad greens and broths. What these foods have in common is the magic diet ingredient, water! Water has zero calories, so the more volume represented by water, the less room there is for calories. Water also creates a feeling of fullness, helping one to eat less.

Fiber is another low calorie density food. In this category, we again find many fruits and vegetables, as well as whole grains, such as whole wheat bread or pasta, whole grain cereals and brown rice. A study at Tufts University in Boston found that increasing daily fiber intake by 14 grams resulted in a 10% decrease in total calorie intake and a weight loss averaging one pound a month. This is a very small diet change to make. Substitute about 28 calories of fiber for some high calorie density food you have been eating.

Diet Tip 5: Be Aware of What You Eat

Keep a food diary (and be brutally honest - no one else needs to see it). Don't forget the spoon that you licked while putting away the leftovers or the sampling(s) you
had while adjusting the seasoning. The purpose is not only to monitor your food intake but to identify what circumstances tempt you to overeat or eat unhealthily. Keep a food diary long enough and patterns will start to emerge.

Diet Tip 6: Try New Spices and Herbs in Place of Butter and Salt

Try some new spices and herbs and cut back on the butter and salt. You might be surprised to learn the antioxidant strength of some herbs - another reason to add more to your diet. When food tastes different or more flavorful, we tend to savor it more and eat more slowly.

Diet Tip 7: Add Variety

Along the same lines, The American Dietetic Association recommends increasing variety. Occasionally adding a single new food to your routine can end monotony and increase nutrition.

This year's ADA "Get a Taste for Nutrition" campaign suggests adding a new fruit, vegetable or grain to your shopping list each week. Among its suggestions: kumquat, passion fruit and pomegranate for fruits; kohlrabi, bok choy, jicama and parsnip from the vegetable aisle; and quinoa, flaxseed, amaranth and bulgur for new grains.

This article is for informational purposes only. It does not purport to offer medical advice.

About the Author

Jean Bowler is a life long fitness freak. She was a ballet dancer and teacher, a private fitness trainer and more. Visit her site, http://www.ageless-beauty.com for advice on diet and nutrition, skin care and more.

Home (Health and Fitness)
Home (Health and Fitness Articles)
Health & Fitness
10 Acne Truths and Myths You Need To Know
3 Easy Dieting Success Tips
3 Easy Ways to Treat Body Acne
5 Great Ways to Burn More Fat Today
Achieve Better Health With Dietary Supplements
Benefiting From a Regular Exhibiting Workout
Benefits of Green Tea
Body Fat Calculation and Health
Breathing Your Way To Health
Calculating Your Calorie Needs
Cracked Up Glossary Of Common Gym Terms
Curb Your Cravings
Dangers of the Scale
Dietary Sources of Vitamins and Minerals
Does Caffeine Raise Blood Pressure
Does Your Current Exercise Practice Increase Or Decrease Your Stress
Dont Blow Your Nose In The Water Fountain
Do Natural Stress Anxiety and Depression Supplements Really Work
Everyone wants to be an underwear model
Exercise for a Healthy Heart
Fast Food
Fat Burning Compatible Foods
Fitness Its A Family Affair
Fitness Muscle Building Know How for Hard Gainers
Five Tips for Optimal Health
Get To Know Yourself
Having Problems Conceiving Try a detox
Head Massage The Right Way For Perfect Inner As Well As Outer Health
Healthy Eating Diet Tips
Health and Fitness for Life
Health and Medical Advice on the Internet Use it Wisely
How Nutritionally Deficient Are You
How to Choose a Personal Trainer
How to Find the Right Yoga Teacher for You
How To Improve Your Mood And Health With Deep Breathing Exercises
Inactive Alert Essential Proteins for Sedentary People
Increase Your Production Of Nitric Oxide
Intelligent Weight Loss is as Simple as 1 2 3
Know All about Power Push Ups
Learn How To Prevent Back Pain At Home Or At Work Today
Lets Talk About Fad Diets
Lipovarin Review How Well Does It Work
Low-Carb The Role of Insulin
Measuring and Monitoring Your Bodyfat Improves Overall Health
Menopausal Weight Gain Products How Well Do They Work
New Advances in the Treatment of Arthritic Pain
Pain Relief Is There an Alternative
Personal Wellness Program
Pineapples The Healing Fruit of the Tropics
Pizza French Fries Beer and Other Diet Foods
Rediscovering Protein - Corrective Action in the American Diet
Run For Your Life Valuable Tips and Advice About Treadmills
Safer And More Effective Than Botox Shocking Results
Savvy Nutrition Seven Simple Ways to Eat Healthy
Secrets to Healthy Weight Gain
Skin Care
Skin Care for Men
Skin Care Products
South Beach Diet Overview
Summer Dieting Tips from WeightLossBuddycom
Ten Of The Best Supplements That Men Need For Optimum Nutrition Today
The Isometric Diet and Balanced Health
The TIME Diet For Women Who Love Baked Potatoes
The Top 10 Most Outrageous Exercises Ive Ever Seen
Turning an Addictive Snack into a Complete Meal
Weight Loss Magic Pills
What Exactly Is Good Nutrition
What is Good Health Part 1
Workstation Health and Fitness for RSI
Yoga Accessories Getting What You Really Need

 

Self Improvement
The Top 101 Experts

You can get your hands on the greatest and most powerful self help resources, quite literally, on the face of the earth for only $27

Click Here to find out how!