Diet can make a difference! But change can be a challenge.
The following are broad suggestions to get you on the right track!
1. Eat 7 “colors” a day with a variety of fruits and vegetables.
2. Avoid most foods wrapped in cellophane as these contain “empty” calories.
3. Avoid the “whites” (those that “taste great” like chips, potatoes and white bread.)
4. Walk where you go and take the stairs. Park far away in safe places and “walk it”.
5. Set reasonable goals and stick with it. Our office is filled with success stories!
6. Watch your salt intake. Cook with appropriate amounts, but avoid adding after food is prepared.
7. No trans fat. Check the labels and avoid foods that have “partially hydrogenated” fats.
8. Eat your biggest meal in the morning and do not skip breakfast. The old saying goes: “Eat breakfast like a king, lunch like a queen and dinner like a pauper.”
9. Drink water to help with hunger and to stay hydrated. If you have heart failure symptoms, check with your doctor first.
10. Limit “empty” high calorie, low-nutrition foods like soft drinks and candy. These foods lead to weight gain and offer no nutritional value.
11. Eat fish at least two times each week, preferably fatty fish such as salmon and tuna.
12. Choose reduced-fat dairy products, legumes, skinless poultry and lean meats.