| EATING
YOUR WAY TO GOOD HEALTH |
 Now,
one has to identify these foods. Water-rich fruits, vegetables, grains, cereals,
lentils, legumes, low-fat dairy, soups, stew, broth etc have low energy density.
Next comes beans, fish, skinned white-meat poultry, egg whites etc.
Tips for intelligent eating
1.Increase your fiber intake by eating more high-fiber cereal, whole grains, legumes,
vegetables and fruits. Eat more fiber. The fiber affects the feeling of being
full and you don't feel as hungry when reducing calorie intake.
2. Choose broth-based soups and stews. Eat salads. Due to high water content,
you will feel fuller though you are hardly consuming calories. Drink plenty of
water, low-calorie or calorie-free beverages such as fruit etc.
3. Eat some protein too such as beans, fish, poultry as it is seen that protein
makes a person feel more full than carbohydrates or fats. Thus eating adequate
lean protein can help control hunger and food intake.
4. For snacks, you can have vegetable cocktails and drinks containing protein,
such as those based on milk.
5. Always check out food labels for calorie content as well as other important
nutrients. This way you will know what to consume and what to avoid.
6. For cooking, use low-fat, low-calorie, reduced-fat recipes. Avoid frying. Alternately
you can bake, boil, microwave or steam instead. Use trimmed and skinned meat.
7. Go in for healthier alternatives that have a lower fat and calorie content.
Try switching carbohydrate for fat in a meal. Eating more fibre brings down
the energy density.
8.Generally carbohydrate foods also offer low energy density due to their ability
to absorb water. It is best to go in for low-GI (glycemic index) carbohydrate
ingredients because they lead to lower blood glucose fluctuations and hence
better appetite control.
9. Limit intake of high calorie beverages, such as alcohol, soft drinks and
high sugar fruit drinks. Go in for water, juices, and low-calorie drinks.
10. Limit intake of dry foods such as pretzels, biscuits, wafers and crackers,
as they are dense in calories and one tends to overeat. Try to avoid or consume
only small amounts of energy-dense foods like oils, creams, dressings, sugars,
cakes etc.
By the way, classification of low energy density foods like milk, grain etc
doesn't mean those can be taken blindly. There are further precautions to be
taken. Such as:
-Milk means non-fat milk. Cheese, low-fat milk contains fat that is counted
as part of discretionary calories.
-The meats should be lean, with fat trimmed off and skinned.
-Grain products don't include sweetened cereals, muffins, or others that contain
added sugars and fat.
-The vegetables do not include items such as potatoes. Also method of cooking
vegetables like frying such as French fries makes them high calorific.
-The fruits do not mean those fruits canned in sweet syrup or other fruits and
juices that contain added sugars.
So, if you eat intelligently, you can eat well, not feel hungry and also get
the proper nutrients your body requires. Calorie intake should be less than
total energy expenditure, while meeting the recommended nutrient intake. Thus,
no severe dieting, no extreme hunger and no fads. But, be careful not to overeat
on low fat products, as you will end up eating the same amount of fat or even
more than would normally be the case. Just choose foods that are less energy
dense and it will help you to lose weight and control your hunger.
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