TEN STEPS TO A HEALTHY WEIGHT

Number 3. Break the snack habit. The calories you get from snacking can add up to an extra meal—a big one at that. One study showed Western women tended to snack 400-500 calories per day. At the rate of 500 calories per day, seven days a week, totaling 3500 calories, that means it’s possible to gain an extra pound a week on snacks alone.

Most snacks lack fiber that is necessary for the feeling of fullness which we call satiety. Not only that, but snacks are usually higher in fat because that makes them taste better. You may not be fully aware of how much you are snacking until you write down each snack all through the day.

Many people are able to control their weight just by kicking the snack habit. Eating adequate meals high in complex carbohydrates and fiber will provide you with the steady energy you need to make it from one meal to the next.

Number 4. Eat mainly unrefined and unprocessed whole plant foods. Build your diet around fruits, vegetables, grains, legumes and other natural foods. They are high in fiber, low in dangerous types of fat and will fill you up with fewer calories. The National Academy of Sciences recommends that Americans eat five or more servings of fruit and vegetables every day. One of the fruits should be high in Vitamin C and one of the vegetables high in VitaminA. They also recommend eating six servings of beans and grains every day. A serving is one piece of fruit or slice of bread or a half-cup of a food. This will reduce the risk of heart disease, cancer, and obesity. Unrefined foods such as olives, corn and sesame seeds, do provide fat without getting it in excess amounts as is so easily done when using oil. Sugar as found in fruits is not nearly so concentrated as refined sugars which is used in cooking or the making of candy, cookies, etc. Whole-wheat bread as contrasted with white flour bread, brown rice rather than white rice, are other examples of unrefined foods. Refining of foods concentrates calories. You would have to eat a lot of ears of corn to get as many calories as is in one tablespoonful of oil. One peach provides 30-40 calories but when consumed in the form of canned peaches in sugar water, two peach halves will provide 90 calories.

Number 5. Reduce oils, butters, dressings and other fats. Avoid meats high in fat, cholesterol, cooking and salad oils, sauces, dressings, and shortening—all high in calories and have nofiber at all. Use spreads and nuts sparingly. Avoid frying; sauté instead with a little water in a nonstick pan. Besides its problem to gain more weight, frying is a potential risk of cancer. Acrylamide is a potential carcinogen that is produced when starchy foods (French fries, potato chips) are heated with frying. Try new low-fat, easy to-prepare recipes.

Number 6. Drink water. Our bodies consist of about 70% water. Water is necessary for almost every function of the body. We need to be aware of our body’s needs and provide for those needs. Often feelings of tiredness and hunger are in reality thirst-messages. Drink eight or more glasses of water per day. Most people don’t drink enough water. They drink more soft drinks, beer, coffee, tea and other beverages than they do water. That means they are getting a lot of calories but not much nutrition. Drinking calorie loaded beverages is one sure recipe for gaining weight. Switch to water—it’s the slender person’s drink of choice. When you have the urge to eat between meals, drink water. Often we think we are hungry, and eat–when in reality, though we may not have a thirsty feeling, the body is in need of water. The best way to know that you are drinking adequate amount of water is by the color of the urine. If it is clear then it means that you are drinking enough water and are well hydrated.