| Your 11 Smartest Nutrition Moves
by Fitness Magazine
FITNESS talked to women like you who've developed fast, easy and just plain smart
ways to improve their eating habits. We had top nutrition experts share their
suggestions on adapting these tips to suit anyone's lifestyle. So no more excuses!
A healthier diet is just 11 helpful hints away.
1: Avoid Temptation
"My husband and I keep very little food in the house. We cook just enough
for the two of us, so there are few leftovers in the fridge, and we don't keep
fattening snacks around. If either of us has a craving for something — my
favorite is pizza — we're forced to go out for it."
— Erin O'Reilly, 20, Atlanta
Why It Works: Erin and her husband have joined forces to make their home a
temptation-free zone — a way to ensure that they both win at weight loss.
But eliminating snacks completely can backfire (even Erin admits to cravings).
The trick is to stock up on healthy snacks, like fruits, vegetables, popcorn and
rice cakes.
2: Fill Up On Fiber
"To boost my fiber intake, I mix a high-fiber cereal with my Cheerios and
eat a lot more fruits and vegetables."
— Amy Rayko, 27, Chicago.
Why It Works: The American Heart Association advises getting at least 25 grams
of fiber daily to help ward off disease. A USDA study found that increasing fiber
intake from 12 to 24 grams blocks the absorption of up to 90 calories a day. But
beware: If you adopt Amy's tips all at once, you may be plagued by cramping and
bloating. Zelman suggests adding a few sprinkles of high-fiber cereal (with at
least five grams per serving) to your regular brand, working toward a 50-50 ratio
over the course of a few weeks. And, most important, drink plenty of fluids.
3: Plan Your Meals
"As a vegetarian, I need to be extra careful about getting enough protein
and B vitamins. To help me keep track, I plan out daily menus for each week, so
I know I'm meeting my body's needs."
— Holly Snyder, 42, State College, Pennsylvania
Why It Works: Eating healthfully does require some advance though, and taking
the time to evaluate your body's nutritional needs is an integral part of the
process. But Holly's meticulous attention to meal planning may not be realistic
for everyone. The solution: Take baby steps. First, keep a food diary for at least
a week, so you can identify what nutrients you're lacking, how many calories you're
taking in, etc., suggests Joan Knoll, R.D., a dietitian at the University of Colorado
Health Sciences Center's Weight Management Center. Then make small corrections:
an extra serving of vegetables one day, two extra servings of fruit the next.
4: Add a Protein Punch
"Instead of eating just oatmeal or cereal, I scramble an egg every morning
as well. Since I started adding protein to my breakfasts, I have a lot more energy
to get through my morning workout."
— Laura Katz, 26, Chelmsford, Massachusetts
Why It Works: Typical breakfast fare — a bagel and cream cheese, a muffin,
fruit — doesn't always offer enough protein to keep you going all morning
(especially if you exercise). A morning meal should supply at least a quarter
of your daily needs for calories, protein, fiber and fat, according to Liz Applegate,
Ph.D., a sports nutritionist and author of Eat Smart, Play Hard (Rodale Press,
2001).
5: Don't Drink Calories
"I stay away from caloric beverages like soda. I even skip juice and eat
whole fruit instead."
— Laura Gatland, 24, Chicago
Why It Works: Few of us remember to count the calories we drink — and
some drinks can be surprisingly caloric. Even worse, Purdue University researchers
found that people who consumed 450 calories' worth of jellybeans instinctively
reduced their caloric intake the rest of the day, while those who drank 450 calories'
worth of soft drinks didn't. But not all drinks are unhealthy. "Citrus juices,
in particular, are a great way to get vitamin C, especially if you're on the go,"
says Zelman. Just stick to a four-ounce glass (roughly 50 calories).
6: Graze All Day
"I carry around healthy snacks — pretzels, carrots, fruit, nuts and
low-fat granola — to nibble on all day."
— Nichole Marioni, 29, Boston
Why It Works: Eating several small meals a day keeps your blood-sugar levels
stable, so you suffer fewer energy highs and lows. If you're not careful, though,
you could end up eating more than you think. Measure out individual half-cup servings
before you start the day.
7: Cut Caffeine
"I no longer rely on coffee to keep me going in the morning, and I actually
feel more energized now. I hardly ever get that slump I used to feel by lunchtime."
— Stephanie Mohr, 27, Findlay, Ohio
Why It Works: Stephanie's right — caffeine may give you a temporary lift,
but it won't sustain you. Too much can also disrupt your sleeping patterns, making
you feel groggy in the morning. But it's important not to quit cold turkey, or
you'll suffer withdrawal symptoms (headaches, irritability and jitteriness). Gradually
dilute your morning cup with decaf, or eliminate one diet soda a day. Keep track
of hidden caffeine sources, like coffee-flavored ice cream and yogurt, and some
pain relievers.
8: Get at Least Five a Day
"I keep a dish of fruit and a container of celery and carrot sticks on my
desk. Now, instead of going to the vending machine for a snack, I just reach into
my bowl."
— Tracy Weaver, 31, Bellefonte, Pennsylvania
Why It Works: Anyone who meets the five-a-day goal deserves an A for effort;
the phytochemicals found in fruits and vegetables can slow aging and protect you
from disease. But researchers agree that give servings in a minimum. You should
be getting almost double that. For extra protection, be sure that the fruit bowl's
filled with lots of different-colored fruits and vegetables, to ensure that you
get a broad spectrum of disease-fighting compounds.
9: Downsize Portions
"I bought a food scale and started measuring out my portions. I was shocked
to see that I'd been eating four or five servings of pasta without knowing it."
— Jessica Matyascik, 29, New York City
Why It Works: Measuring pasta and cereal, as well as weighing meats and cheeses,
can save hundreds of calories a day. A half cup of cooked grains or pasta, three
ounces of meat or poultry, four ounces of fish, a cup of yogurt and an ounce of
hard cheeses all count as a single serving. Even if you feel confident eyeballing
portions, use a scale or measuring cup every few weeks to remind yourself; without
a refresher course, people get less and less accurate, according to research.
10: Remember: Fat Can Be Your Friend
"I try to include a small amount of fat — whether it's a drizzle of
olive oil, a sprinkling of cheese or a smear of peanut butter — in every
snack or meal."
— Emily Lapkin, 27, New York City
Why It Works: Without fat, your body can't absorb some antioxidants, such as
lycopene, beta-carotene and vitamins D, K and E. New research also suggests that
very low-fat diets may not be effective in the long run. People who follow a moderate-fat,
reduced-calorie eating plan feel more satisfied and are better able to stick with
a diet than people who restrict their fat intake to less than 20 percent of calories.
11: Don't Forget Water
"I always feel more refreshed in the morning after drinking a tall glass
of water. It also keeps me from overeating at breakfast."
— Jill Shockey, 28, State College, Pennsylvania
Why It Works: Water is essential to preventing fatigue and bloating and keeps
your whole body functioning optimally. You need at least 64 ounces daily —
even more when you work out regularly. Keeping hydrated should be an ongoing process;
drink an eight-ounce glass every two hours. That way, drinking water becomes a
regular habit instead of a once-a-day chore.
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