How to... eat for health

February 15, 2009 By Alison Johnson

Fixing these common mistakes will help many people be healthier, says Dr. Phillip Snider, a family physician in Virginia Beach, Va.

Fixing these common mistakes will help many people be healthier, says Dr. Phillip Snider, a family physician in Virginia Beach, Va.:

• Not enough breakfast. One recent study showed that obese dieters who had a 600-calorie breakfast with healthy proteins and carbohydrates _ such as scrambled eggs, diced turkey, fruit and whole-wheat toast or oatmeal _ lost significantly more weight than those who ate only half as much. They also ate less at other meals and had fewer junk food cravings.

• Not enough fruit. Eat fruit at least twice a day. On average, one serving is a half-cup of chopped fruit, a baseball-sized apple or orange, half a banana or 10 grapes.

• Not enough vegetables. The goal for fruit and veggies should be a minimum of five servings a day; nine is ideal. Aim to have vegetables covering at least a third of your dinner plate.

• Too much hidden sugar. Juices, meal bars, low-fiber cereals and snack foods often are more sugary than people think. Read labels and try to limit your daily intake to 100 grams.

• Too much hidden trans fat. Any food with "partially hydrogenated oil" on its ingredient list contains these unhealthy fats. Even if the label says zero grams of trans fat, there may still be some because companies can round down if there's less than half a gram. As little as two grams a day is harmful.

• Hidden saturated fats. Limit full-fat dairy products, high-fat meats _ especially beef and pork _ and foods cooked with butter or cream. Go for broth-based soups, for example.

• Extreme dieting. Pick one bad eating pattern to tackle each week, not all of them at once. You're more likely to have long-term success.

___

(c) 2009, Daily Press (Newport News, Va.).
Visit dailypress.com, the World Wide Web site of the Daily Press at dailypress.com and on America Online at keyword "dailypress."
Distributed by McClatchy-Tribune Information Services.

Explore further: Research reveals how much sugar is in prepackaged foods in Canada

Related Stories

Children not eating enough fruit and veg

July 17, 2014

Less than every fourth child in Europe have enough fruit and vegetables included in their daily diet, a study by Swedish researchers at Örebro University and Karolinska Institutet shows. The findings are a part of an EU-funded ...

Children should eat less than 25 grams of added sugars daily

August 22, 2016

Children ages 2 to 18 should eat or drink less than six teaspoons of added sugars daily, according to the scientific statement recommending a specific limit on added sugars for children, published in the American Heart Association ...

Recommended for you

Baby teethers soothe, but many contain low levels of BPA

December 7, 2016

Bisphenol-A (BPA), parabens and antimicrobials are widely used in personal care products and plastics. The U.S. and other governments have banned or restricted some of these compounds' use in certain products for babies and ...

0 comments

Please sign in to add a comment. Registration is free, and takes less than a minute. Read more

Click here to reset your password.
Sign in to get notified via email when new comments are made.