tailieunhanh - Feeling good 100 ways to feel better every day phần 3

Tham khảo tài liệu 'feeling good 100 ways to feel better every day phần 3', ngoại ngữ, ngữ pháp tiếng anh phục vụ nhu cầu học tập, nghiên cứu và làm việc hiệu quả | 27 Know how much you re eating. Americans eat larger food portions than nearly any culture in the world. One key to losing weight and keeping it off is to eat sensible portions. Are you aware of how much you re eating A typical 4-ounce bagel is equal to 4 Pyramid servings. Most adults should eat a total of 6 to 11 servings a day of bread and other grain foods see the bottom of the Pyramid . So one bagel comprises nearly half your daily intake of grains according to the modified Pyramid guidelines which call for less bread and grains in our diet. Think about how you can change your habits. For example instead of a whole bagel try eating half a bagel and some fresh fruit. A medium order of French fries is equal to 4 Pyramid servings. Again that s nearly half your grains for the day. Skip the French fries or order the smallest size. 28 Lose weight if you know you need to. Obesity is reaching such epidemic proportions that the . Surgeon General considers it the nation s number one health concern. Nearly two-thirds of American adults and 13 percent of children are overweight or obese. Adults and children who are overweight are at an increased risk for some types of cancer type 2 diabetes heart disease arthritis and other diseases. If you need to lose weight talk with your doctor about the right weight management program for you. Then commit to losing the weight you need to lose through a diet program that includes portion control exercise and the support and incentives you need to stick with it. 29 Become a defensive eater. Walter C. Willett . professor of medicine at the Harvard Medical School offers this advice in his book Eat Drink and Be Healthy Practice defensive eating strategies. Here s how according to Dr. Willett Practice stopping before you are stuffed. Be selective. Don t eat things just because they are put in front of you. Spoil your appetite. Have a low-calorie healthy snack such as carrot or celery sticks before eating a meal. Try keeping it simple.