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Eating Healthy for Life

By on July 1, 2013

When it comes to weight loss, there’s no lack of fad diets promising fast results. But it is very much what you eat that determines how you feel, so do your body a favor and choose your meals wisely.

A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. If “healthy eating” makes you think about the foods you can’t have, try refocusing on all the new foods you can eat—

    • Fresh fruits ― don’t think just apples or bananas. All fresh fruits are great choices. Be sure to try some “exotic” fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren’t in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. Canned fruits is that they may contain added sugars or syrups, be careful.
    • Fresh vegetables ― try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven’t tried like rosemary. You can sauté vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish — just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week.
    • Calcium-rich foods ― you may automatically think of a glass of low-fat or fat-free milk when someone says “eat more dairy products.” But what about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth.

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Certainly, we can access fast food when we’re hungry but taking the time to plan a healthy meal can help you avoid the “fast-food funk,” quick meals high in calories/fat and little butrient value. Once you’ve planned your meals, make a grocery list. Here are some ideas to help:

      • Buy fresh whenever possible, avoid canned fruits and vegetables when fresh is available.
      • Use a non-stick cooking spray or a small amount of cooking oil or better yet, olive oil. Let go of the lard.
      • If you’re using ground beef for tacos or meat sauce for spaghetti, look for ground round or ground sirloin or try using skinless ground turkey breast.
      • Instead of full-fat versions of mayonnaises, butter, and salad dressings, try those that are lower in calories, total fat, saturated fat, and trans fat.


Partial content provided by the Centers for Disease Control and Prevention.

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