Monday, July 16, 2007

The First Step is the Hardest


Most of us are aware of the rise in obesity and overweight. The numbers are staggering and have become a health concern worldwide. There are many products on the market to help us shed pounds in order to experience the exhilaration of fitting into a “size 2.” Well, not everyone can or should achieve that goal. It may work temporarily, but likely, is not sustainable and may lead to yo-yo dieting. You need to develop healthy eating habits that, in time will lead to sustainable weight loss, more energy and also mitigate your risk for certain conditions, including diabetes.

There are two types of diabetes. Type 1 happens, when the body is not able to produce insulin. You need insulin to convert sugar into energy. People with type 2 diabetes either don’t produce enough insulin or become insulin resistant.

With a growing number of people already diagnosed with diabetes and pre-diabetes, even more are at risk and may not know it. So, first of all, it’s always a good idea to talk to your doctor about your risk factors. Some, you can’t control, but the single most important factor contributing to type 2 diabetes can be controlled, and that is weight.
BMI Categories:
Underweight: Less than 18.5
Normal weight: 18.5 - 24.9
Overweight: 25 - 29.9
Obese: 30 or higher

Weight Control

A healthy diet can help you lose weight. When combined with exercise, you may also lower your cholesterol and improve the way your body functions. Following the USDA Food Guide Pyramid, you may select from the basic food groups.

Starting with grains, here are some simple ways to make healthy diet changes without sacrificing. Instead of biscuits, white breads and rolls or croissants, try low fat whole grains such as wheat, pumpernickel or rye. Instead of doughnuts and pastries, try English muffins or whole grain bagels. Substitute soft tortillas or pita bread for fried tortillas. Replace sugary cereals and granola with oatmeal or other whole grain cereal.

As a general rule, you may want to substitute fried for broiled or baked, reduce the amount of salt and sugar, while increasing your intake of water, unsweetened tea and real fruit or vegetable juices. By visiting the USDA website, you will be able to view or print sample, weekly, 2000 calorie a day menus, that offer great guidance. You will be amazed at the variety of foods you can have, but you have to follow the measurements precisely.

1 comment:

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