- Choose a variety of foods from all of the food groups.
Why – First of all, keep in mind that there is no such thing as the perfect food. Therefore, a diet that includes foods from all of the food groups is more likely to provide most of the nutrients our body needs on a daily basis. Consuming a diverse selection of foods, especially fruits, vegetables, and whole grains, offers a rich supply of phytochemicals, substances linked to several health benefits such as reduced risk of cancer and heart disease. Also, a limited diet may contribute to excessive amounts of undesirable substances such as chemical contaminants. Finally, variety makes meals more interesting and avoids the monotony of eating the same foods day after day.
How much – According to the USDA’s My Plate, most women should consume daily: 1½ to 2 cups of fruits, 2 to 2½ cups of vegetables, 3 cups of milk and dairy products, 5 to 6 ounce equivalents of grains (at least half of them whole), and 5 to 5½ ounce equivalents of protein. For more information, access the My Plate website.
How to – Fill half of your plate with fruits and vegetables, choosing vegetables from different subgroups (dark green, orange and red, starchy, beans and peas, and others) and fruits of varied colors. Go beyond the brown rice and whole wheat bread by trying unusual grains such as barley, bulgur, or rye. Vary your protein source frequently, choosing fish, legumes, and soy products from time to time. Get your calcium-rich foods through milk, yogurt, low-fat cheeses and milk substitutes.
- Make meal-time sacred.
Why – Eating while you perform other activities such as reading, watching TV, driving, or working usually encourages mindless eating. This means that if you are not paying attention to what and how much you are eating, you’ll be more likely to consume large quantities of food at one sitting. Eating too quickly also induces mindless eating, because you won’t notice body cues of satiety. Bear in mind that if you constantly ignore signs of fullness, you’ll probably be overeating on a regular basis. Consuming more calories than your body needs leads to weight gain in the long run.
How to – Reserve a time and a place for proper meals. Focus on the pleasures of eating and on the degree of fullness. In order to develop the habit of eating slower, take small bites, put your fork down between bites, and chew the food thoroughly before swallowing.
- Prepare home-made meals more often.
Why – Restaurant meals, fast food take-outs, and vending machine snacks are usually calorie-dense and frequently nutrient-poor. Also, they are often high in sodium and fat. Relying on these foods on a daily basis will most likely lead to chronic diseases and weight gain. A home-made meal, on the other hand, is more likely to be nutritious and balanced. When you prepare your own food, you have control over the quantity and quality of the ingredients, the portion size, the taste, and the safety of the food.
How to – Prepare and bring lunch to work instead of eating from fast-food restaurants or vending machines. Prepare large batches of food, and then divide it into smaller containers for consuming during the week. Stock up on easy-to-use foods such as canned beans, pre-cut fruits and vegetables, and pre-cooked rice, so you have “go to” options for the days you are in a hurry or tired. Focus on one-dish meals such as soups, stews, and casseroles to save time. Save restaurant visits for special occasions.
- Learn to read food labels.
Why – Most food we consume comes in boxes, cans, and packages. These types of food have been processed, enriched, or fortified, altering their natural nutrient profile. Manufacturers may add fats, sodium, and sugars to improve the taste and texture of food. Furthermore, additives may be included in the product in order to maintain consistency, improve nutritional value, enhance flavor and texture, or obtain a particular color. Everything that is added to a pre-packaged food must be listed in the product label. Reading (and understanding) food labels enable you to compare different products and to make informed decisions.
How to – For more information on the topic, read “Consumer Savvy: Reading Food Labels to Make Better Choices.”
- Practice food safety.
Why – The mishandling of food during preparation, cooking, or storage can lead to food contamination with microbial agents, causing foodborne illness. In order to prevent food intoxication and foodborne infections, it is vital to learn a few food safety principles.
How to – Wash your hands with soapy water for 20 seconds before preparing food. Keep cold foods at 40 degrees Fahrenheit and frozen foods below zero degrees Fahrenheit. Cook meats thoroughly and keep hot foods above 140 degrees Fahrenheit. Prevent cross-contamination by keeping raw meats and ready-to-eat foods separated.
- Boost your energy expenditure with exercise.
Why – Consuming more calories than you expend leads to energy imbalance, resulting in weight gain in the long run. Regular exercise is the best way to boost your energy expenditure, helping to balance the energy equation. Keep in mind that maintaining an active lifestyle is as important as engaging in a structured exercise program. Activities of daily living (such as household chores) and recreational activities (such as gardening, or playing with your kids) also contribute to daily energy expenditure.
How much – The American College of Sports Medicine (ACSM) recommends a minimum of 30 minutes of moderate-intensity physical activity most days of the week for reducing the risk of chronic diseases.
How to – Include short bouts of exercise throughout the day such as a 10-minute walk during lunch time and a 20-minute walk after dinner. Run errands on foot, take the stairs instead of the elevator, or park your car farther away from the shop entrance. Include two weight-training sessions a week to improve muscle mass. Engage in physical activities during leisure time, such as going for a walk with a friend. Frequently interrupt long periods of sedentary behavior such as watching TV or working on the computer. Find activities you like to improve exercise adherence.
References
Bauer, K, et al. Nutrition Counseling and Education Skill Development. Belmont, CA: Wadsworth Cengage Learning. 2012.
Boyle, M. and Long, S. Personal Nutrition. Belmont, CA: Wadsworth Cengage Learning. 2010.
Thompson, W., et al, eds. ACSM’s Guidelines for Testing and Prescription. Baltimore, MD: Woters Kluwer and Lippinicott Williams & Wilkins. 2010.
Wardlaw, G. and Smith, A. Contemporary Nutrition. New York: McGraw-Hill. 2009.