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Small Changes in Diet Make a Big Improvement in Health
Advice from a Dietitian
By Jill Weisenberger, M.S., R.D., C.D.E.
What you can do: Choose fresh fruits often. When buying breads, cereals and crackers, look for the word "whole" before wheat, barley, corn and other grains. "Enriched wheat flour" is another way of saying white flour. Brown rice and oats are also whole grains. Experiment with brown rice, barley and bulgur. Next time you prepare a casserole calling for rice, try barley instead.
All foods can fit into a balanced diet, but the key is moderation. Even though cheesecake and doughnuts are loaded with sugar and unhealthful saturated fats, small portions now and then won't hurt. And treating yourself to favorite foods just might stave off the binge monster.
What you can do: Remember that there's no such thing as a bad food, but some foods should be eaten in smaller quantities. Live by the 90-percent rule: If 90 percent of the time you're eating well, then the other 10 percent is your bonus. Buy fun-size candy bars instead of the regular size, and pick up the small fries at the drive-thru. Keep single-serve portions of your favorite treat foods. One ice cream sandwich won't hurt, but a half-gallon of ice cream is definitely overindulging. If you usually have four strips of bacon every morning, cut back to two strips, or have four strips just three times a week. Both ways favor your arteries. Eventually you might cut back even more.
