Are you a habitual dieter? Or are you the type who was just about to give up on your health because you have tried almost every new (and old!) diet fad but aren’t seeing results? It may be time for you to take a break from those gruelling diets which may only serve to stress you. Don’t be too hard on yourself. Just follow these simple diet rules which many programs are actually based on.
1.Eat less meat. There’s a lot of truth to the mantra that vegetarians subscribe to, but if you’re a meat lover, you can at least reduce your intake. Instead of four servings, for instance, you can have 2-3. Burgers are extremely fatty and high in cholesterol. Have just half a burger if you must, or make homemade burgers using only lean meat. Instead of frying in oil, broil or barbecue the patties.
You may even pass on that meat burger altogether and instead have fish such as mackerel, tuna or salmon. They contain beneficial omega-3 fatty acids which bring cholesterol levels down.
2.Eat more vegetables. But of course! Have a serving of potatoes, but not french fries, and with as little butter as possible. They help regulate blood pressure because of their potassium content. They are also good sources of fiber and the strong antioxidant, Vitamin C.
The wonderful tomato can also fight cancers in women such as endometrial, lung, and breast cancer becuase of its lycopene content. This means that you can have your favorite pastas with tomato sauce, or fresh tomatoes in salads, provided you use only olive oil.
Speaking of salads, dark green leafy vegetables are your best bets, as are yellow veggies like sweet potato and pumpkin. Don’t forget your so-called cruciferous vegetables – cauliflower, cabbage, and broccoli – as they have indoles, substances that prevent cervical and breast cancers.
3.Have more fruit. Don’t just have one serving of your favorites – help yourself to 3 o4 4! Tropical fruits are great beta-carotene and Vitamin C sources.
4.Stock up on grains. Choose whole grains instead of processed ones. Whole grains are rich in folic acid which, in women, plays an important role during pregnancy and the development of the fetus. You also need whole grains for fiber to keep your digestive tract healthy. They give an added advantage of making you feel fuller longer, and this could keep you from overeating.
5.Watch what you drink. How many of us really drink the recommended 6 to 10 eight-ounce glasses of water each day? If drinking plain water is too cumbersome, substitute fresh juice from time to time. You’ll also have to increase your milk intake (make sure it’s low-fat milk) to at least 2-3 sevings each day. As we age, our bones become more brittle, and the calcium in milk helps build bone density while we’re young.
To avoid drinking too much coffee (whose nutritional values are sketchy at best) during the day, alternate with tea. Green tea, especially, gives you catechins which have been found to be a hundred times more powerful than Vitamin C in preventing cell mutations that may lead to cancer.
