Small changes in eating habits make a difference in the long run. They also help you lose weight, according to LSU AgCenter nutritionist Dr. Heli Roy.
The nutritionist makes a number of recommendations. For example, "Eat something for breakfast," Roy says. "This helps control excess hunger at lunch and keeps your noon meal smaller." Research shows that those who eat breakfast are slimmer than those that do not.
Instead of drinking soft drinks, drink water with a twist of lemon. Drinking regular soft drinks raises caloric intake significantly. If you drink several soft drinks each day, start by switching one to water for the first week. Switch slowly until you drink mostly water.
Roy also suggests eliminating as much excess fat from your diet as you can. Must you butter that toast if you put jam on it, too? Do you need mayonnaise on your sandwich if you use mustard? Do you have to use a whole cup of mayonnaise in a recipe? Try using low-fat yogurt as a substitute for mayonnaise. Look for lower-fat versions of old recipes.
Reduce the amount of fried foods you eat. Remember, fried means that the food has a coating of fat on it that adds a lot of extra calories. Do you need those extra calories? Are you doing enough physical activity to burn off all that fat?
Reduce the amount of processed foods high in sugar. Roy says sugar stimulates insulin release, which can make you feel hungry sooner. If you need a snack, try whole, fresh fruits. They give you fiber, water and nutrients and are better for you.
Eat fresh, raw vegetables instead of chips with sandwiches. This can make a significant difference in caloric intake if you regularly eat sandwiches for lunch. This substitution may take a little getting used to, but in the end you will wonder why it took you so long. Try baby carrots, sliced bell peppers, zucchini slices and tomato quarters.
Serve more fruits and vegetables at meals. They are full of phytochemicals, vitamins, minerals, fiber and water. Most Americans do not eat enough vegetables and fruits.
Measure your portions until you're sure you know what a cup, a half-cup and a tablespoon look like on a plate or in a bowl. Place one-half cup of rice on your regular plate to get an idea how much you normally eat. This will help you practice portion control, an essential key to weight-loss success.
Always use a plate or a bowl for eating. This way, you know exactly how much you're having.
Order your salad dressing on the side and pour only part of it on your salad. Use more pepper and parmesan cheese to flavor the salad. Regular salad dressings can add a significant amount of calories and fat to a meal.
If you are in a rut about cooking the same old thing, go to the library and browse through magazines on cooking and look for new recipes. Many magazines publish new recipes each month, and many are lower in fat than older recipes.
Learn to prepare lower-fat versions of old favorites you bring to family gatherings. You will do everyone a big favor.
Don't eat something just to please the host. Politely turn down second helpings.
Many restaurants give much too much food. Divide your food before you begin eating, and save half of it to take home. This not only saves money, but it keeps you from carrying all those extra calories as excess weight.
Read food labels and compare for calories, sodium and fat. Make healthier choices than in the past. You may have to switch brands.
Roy also suggests contacting an extension agent in your parish LSU AgCenter office to learn more about eating habits. In addition, log on to the Family and Consumer Sciences section under the Louisiana Cooperative Extension Service at the LSU AgCenter Web site: http://www.lsuagcenter.com/.