Diets tip - Eat well to maintain health

We all know the risks involved with obesity. You understand that it shortens you life and causes premature death. However creating shifts in your diet takes a few things. I break this down into five areas. Knowledge Many people wish to eat a more balanced and healthy diet and simply don't know how. If you are serious about losing weight and this is the issue you will be pleased to know that there is a plethora of tremendous advice that you can receive. Start visiting weight loss and dieting blogs and forums. Many of these sites also have weight loss programs that you can follow. Alfitness.com.au is one of these such sites. Learn as much as you can about different diets. Like in business, knowledge is power. Learn everything you can and implement it into your lifestyle as soon as you can. 1. Carbohydrates: 6 - 8 serves 2. Protein: 4 - 6 serves 3. Fats: 1 serve 4. Dairy: 2 - 3 serves 5. Fruit: 2 serves 6. Vegetables: 5 serves 7. Water: 6 serves The next question is then, what constitutes a serving of each food group? The best way to get a feel for this is to look at various examples that constitute a serving. 1. Carbohydrates (6-8 serves daily) One serving should contain about 0.5oz (15g) of carbohydrates. Examples of this include: Bread 1 slice Tortilla, roll, or muffin 1 Bagel, English muffin or hamburger bun 1/2 Rice, pasta, cooked cereal, grits 1/2 cup Ready-to-eat cereal 3/4 cup (flakes or round) Pancake, waffle 1 (4.5in diameter) 2. Protein (4-6 serves daily) One serving of protein should contain about 0.5oz (15g) of protein. Examples of this include: Cooked lean meat, fish or poultry 2oz- 3oz (60g - 90g) Egg 1 Peanut Butter 2 tablespoons, 1oz (30g) Cooked dried peas or beans 1/2 cup Cooked dried beans 1/2cup Nuts, seeds 1/3 cup 3. Fat (1 serve daily) One serving of fat should contain about 0.2oz (5g) of fat. Examples of this include: 1 tsp vegetable oil 1 tsp butter 1 tsp peanut butter 8 ripe olives 1 tbsp salad dressing 4. Dairy (2-3 serves daily) One serving of dairy should contain about 0.01oz (300mg) of calcium. Examples of this include: Milk 1 cup Yogurt 1 cup Cheese 1 slice, 1oz (30g) (1.5oz cheese is about equal to 1 cup milk) Cottage cheese 1/2 cup Pudding 1/2 cup Ice cream 1/2 cup 5. Fruit (2 serves daily) One serving of fruit should contain about 0.5oz (15g) of carbohydrates. Examples of this include: Chopped, fresh fruit 1/2 cup Grapefruit 1/2 Cantaloupe 1/4 Canned fruit 1/2 cup 100% fruit juice 3/4 cup Raisins or dried fruit 1/4 cup 6. Vegetables (5 serves daily) One serving of vegetables should contain about 0.2oz (5g) of carbohydrates. Examples of this include: Cooked vegetables 1/2 cup Chopped, raw vegetables 1/2 cup Raw, leafy vegetables 1 cup Vegetable juice 3/4 cup

7. Water (6 serves daily) Glass of water (10fl oz) 1. Carbohydrates: 6 - 8 serves 2. Protein: 4 - 6 serves 3. Fats: 1 serve 4. Dairy: 2 - 3 serves 5. Fruit: 2 serves 6. Vegetables: 5 serves 7. Water: 6 serves The next question is then, what constitutes a serving of each food group? The best way to get a feel for this is to look at various examples that constitute a serving. 1. Carbohydrates (6-8 serves daily) One serving should contain about 0.5oz (15g) of carbohydrates. Examples of this include: Bread 1 slice Tortilla, roll, or muffin 1 Bagel, English muffin or hamburger bun 1/2 Rice, pasta, cooked cereal, grits 1/2 cup Ready-to-eat cereal 3/4 cup (flakes or round) Pancake, waffle 1 (4.5in diameter) 2. Protein (4-6 serves daily) One serving of protein should contain about 0.5oz (15g) of protein. Examples of this include: Cooked lean meat, fish or poultry 2oz- 3oz (60g - 90g) Egg 1 Peanut Butter 2 tablespoons, 1oz (30g) Cooked dried peas or beans 1/2 cup Cooked dried beans 1/2cup Nuts, seeds 1/3 cup 3. Fat (1 serve daily) One serving of fat should contain about 0.2oz (5g) of fat. Examples of this include: 1 tsp vegetable oil 1 tsp butter 1 tsp peanut butter 8 ripe olives 1 tbsp salad dressing 4. Dairy (2-3 serves daily) One serving of dairy should contain about 0.01oz (300mg) of calcium. Examples of this include: Milk 1 cup Yogurt 1 cup Cheese 1 slice, 1oz (30g) (1.5oz cheese is about equal to 1 cup milk) Cottage cheese 1/2 cup Pudding 1/2 cup Ice cream 1/2 cup 5. Fruit (2 serves daily) One serving of fruit should contain about 0.5oz (15g) of carbohydrates. Examples of this include: Chopped, fresh fruit 1/2 cup Grapefruit 1/2 Cantaloupe 1/4 Canned fruit 1/2 cup 100% fruit juice 3/4 cup Raisins or dried fruit 1/4 cup 6. Vegetables (5 serves daily) One serving of vegetables should contain about 0.2oz (5g) of carbohydrates. Examples of this include: Cooked vegetables 1/2 cup Chopped, raw vegetables 1/2 cup Raw, leafy vegetables 1 cup Vegetable juice 3/4 cup

7. Water (6 serves daily) Glass of water (10fl oz) Source = http://www.alfitness.com.au/diets Time People often tell me that time is an issue for them. Following healthy diets doesn't meal that you need to cook perfectly presented gourmet meals. It means that you have to have nutritionally balanced and portion controlled meals. The biggest key is to plan your meals at the beginning of the week. I even have clients who have a "cook up" on Sunday evenings and then freeze the meals and defrost them over night the day they are taking them to work. The frozen food section at the supermarket can help as well. There are many healthy options that are frozen and only take a few minutes to defrost. Money This is a major issue with many people at the moment. The truth is that you can eat healthy and keep costs down. Once again it comes down to planning. Some people have found that they have kept their shop lower by buying the food online and having it delivered. This cuts out the impulse buying. Motivation Having trouble with motivation? If you are then you need to get clear on your goals. Having a lack of goals that excite you is the single biggest reason people don't stick to diets. The second reason is support. Write down your goals and get a good support network around you to keep you on track! by alfitness