Preventing obesity in Adults by KingFISHER 2013/01/30 04:52
Many of the strategies that produce successful weight loss and maintenance help prevent obesity. Improving eating habits and increasing physical activity play a vital role in preventing obesity. Recommendations for adults include:
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Eat five to nine servings of fruitsand vegetables daily. A vegetable serving is one cup of raw vegetables or one-half cup of cooked vegetables or vegetable juice. A fruit serving is one piece of small to medium fresh fruit, one-half cup of canned or fresh fruit or fruit juice, or one-fourth cup of dried fruit.
**
Choose whole grain foods, such as brown rice and whole wheat bread. Avoid highly processed foods made with refined white sugar, flour, and saturated fat.
Many of the strategies that produce successful weight loss and maintenance help prevent obesity. Improving eating habits and increasing physical activity play a vital role in preventing obesity. Recommendations for adults include:
**
Eat five to nine servings of fruitsand vegetables daily. A vegetable serving is one cup of raw vegetables or one-half cup of cooked vegetables or vegetable juice. A fruit serving is one piece of small to medium fresh fruit, one-half cup of canned or fresh fruit or fruit juice, or one-fourth cup of dried fruit.
**
Choose whole grain foods, such as brown rice and whole wheat bread. Avoid highly processed foods made with refined white sugar, flour, and saturated fat.
KingFISHER 2013/01/30 04:55
**Choose whole grain foods, such as brown rice and whole wheat bread. Avoid highly processed foods made with refined white sugar, flour, and saturated fat.
**
Weigh and measure food in order to be able to gain an understanding of portion sizes. For example, a 3-ounce serving ofmeat is the size of a deck of cards. Avoid supersized menu items.
**
Balance the food "checkbook." Taking in more calories than are expended for energy will result inweight gain. Regularly monitor weight.
**Choose whole grain foods, such as brown rice and whole wheat bread. Avoid highly processed foods made with refined white sugar, flour, and saturated fat.
**
Weigh and measure food in order to be able to gain an understanding of portion sizes. For example, a 3-ounce serving ofmeat is the size of a deck of cards. Avoid supersized menu items.
**
Balance the food "checkbook." Taking in more calories than are expended for energy will result inweight gain. Regularly monitor weight.
KingFISHER 2013/01/30 04:57
** Avoid foods that are high in"energy density," or that have a lot of calories in a small amount of food. For example, a large cheeseburger with a large order of fries may have almost 1,000 calories and 30 or more grams of fat. By ordering a grilled chicken sandwich or a plain hamburger and a small salad with low-fat dressing, you can avoid hundredsof calories and eliminate much ofthe fat intake. For dessert, have fruit or a piece of angel food cakerather than the "death by chocolate" special or three piecesof homemade pie.
**
Remember that much may be achieved with proper choices in serving sizes.
** Accumulate at least 30 minutes or more of moderate-intensity activity on most, or preferably all,days of the week. Examples of moderate intensity exercise are walking a 15-minute mile, or weeding and hoeing a garden.
**
Look for opportunities during the day to perform even 10 or 15 minutes of some type of activity, such as walking around the blockor up and down a few flights of stairs.
** Avoid foods that are high in"energy density," or that have a lot of calories in a small amount of food. For example, a large cheeseburger with a large order of fries may have almost 1,000 calories and 30 or more grams of fat. By ordering a grilled chicken sandwich or a plain hamburger and a small salad with low-fat dressing, you can avoid hundredsof calories and eliminate much ofthe fat intake. For dessert, have fruit or a piece of angel food cakerather than the "death by chocolate" special or three piecesof homemade pie.
**
Remember that much may be achieved with proper choices in serving sizes.
** Accumulate at least 30 minutes or more of moderate-intensity activity on most, or preferably all,days of the week. Examples of moderate intensity exercise are walking a 15-minute mile, or weeding and hoeing a garden.
**
Look for opportunities during the day to perform even 10 or 15 minutes of some type of activity, such as walking around the blockor up and down a few flights of stairs.
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