Choose Lower Fat and Limit Sugar – Keep fat low to moderate between 27 to 78 grams of fat each day (about 6 to 15 teaspoons). Read labels looking for products that contain the least sugar. You can work toward lower fat by:• selecting lean meat, fish or poultry and using meat substitutes such as dry beans;
• eating low-fat or nonfat dairy products; and
• limiting use of high-fat spreads, sauces and gravies.
From University of Nebraska-Lincoln.
Breakfast – It really is the most important meal of the day. Don't leave home without eating something nutritious to get your metabolism perking and give you energy for the day ahead. It can be a banana, low-fat yogurt, cereal, last night's leftovers, etc. A small meal that contains both fiber and protein can keep you feeling satisfied until lunchtime. From MedicineNet.com. Positive Self-Talk – Positive self-talk will allow you to identify aspects of yourself that you like and appreciate. When you focus on your likable traits and grow in appreciation of them you will have less time to belittle personal characteristics. Positive self-talk encourages positive thinking and positive actions. From University of Nebraska-Lincoln.
Keep Cabinets Full of Healthy Food – Healthy foods should fill your pantry, refrigerator, and freezer. Choose foods that are low in saturated and trans fats. Enjoy plenty of naturally fat-free, low-sodium fruits and vegetables. Choose healthy fats such as canola, olive, and vegetable oils. Eat foods rich in omega-3 fatty acids, like walnuts, flaxseed, and salmon and other fatty fish. Choose low- and non-fat dairy products, as well as the leanest cuts of meat (round and loin) and skinless poultry. Beans, nuts, and whole grains round out the list of heart-healthy foods. From MedicineNet.com.
Think About What You're Eating – Do you ever find yourself saying something like "Nuts are fattening. I shouldn't have those almonds," only to choose something else altogether worse? Instead of taking advantage of the nutrients and protein they could offer, this thought leads you to label the almonds as "bad" because of their fat content. These thoughts just may lead you to say, "If I'm going to do it, I'll do it right!" Then you reach for that candy bar since it has just as much fat as the almonds! See the faulty logic here? Think through your food choices completely before you act upon them. From Weightloss.about.com.
Think About What You're Eating – Do you ever find yourself saying something like "Nuts are fattening. I shouldn't have those almonds," only to choose something else altogether worse? Instead of taking advantage of the nutrients and protein they could offer, this thought leads you to label the almonds as "bad" because of their fat content. These thoughts just may lead you to say, "If I'm going to do it, I'll do it right!" Then you reach for that candy bar since it has just as much fat as the almonds! See the faulty logic here? Think through your food choices completely before you act upon them. From Weightloss.about.com.
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