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| Tips For Improving Your Health |
Good nutrition is one of the keys to good health. This
means making sure you regularly eat foods that have a lot
of vitamins and minerals in them, such as fruits,
vegetables, whole grains and low - or nonfat dairy.
Do I need to change what I eat?
If you answer yes to any of the following questions, you
may need to talk about nutrition with your doctor:
Won't it be hard to change my eating habits?
Probably, but even very small changes can improve your
health considerably. The key is to keep trying to eat the
right foods and stay in touch with your doctor and
nutritionist, so they know how you are doing. Here are a
few suggestions that can improve your eating habits:
Find the strong points and weak points in your current diet.
Do you eat 4 1/2 cups of fruits and vegetables every day?
Do you get enough calcium? Do you eat whole-grain, high-
fiber foods regularly? If so, you're on the right track! Keep
it up. If not, try adding more of these foods to your daily
diet.
Make small, slow changes, instead of trying to make large,
fast changes. Small changes will be easier to make and
stick with.
Keep track of your food intake by writing down what you
eat and drink every day. This record will help you see if
you need to eat more from any food groups (such as fruits,
vegetables or dairy products) or if you need to eat less of
a good group (such as processed or high-fat foods).
Think about asking for help from a nutritionist if you haven't
already done so, especially if you have a medical problem
that requires you to follow a special diet.
Can I trust nutrition information I get from
newspapers and magazines?
Nutrition tips and diets from different sources often conflict
with each other. You should always check with your doctor
first. Also, keep in mind this advice:
There is no "magic bullet" when it comes to nutrition. Short-
term diets may help you lose weight, but they are difficult
to keep up and may even be unhealthy in the long run.
Good nutrition doesn't come in a vitamin pill. Only take a
vitamin with your doctor's recommendation, as your body
benefits the most from eating healthy, whole foods.
Eating a variety of foods is best for your body, so try new
foods!
Stories from people who have used a diet program or
product, especially in commercials and infomercials, are
advertisements. These people are usually paid to endorse
what the advertisement is selling. Remember, regained
weight or other problems that develop after someone has
completed the program are never talked about in those ads.
What changes can I make now in my diet?
Almost everyone can benefit from cutting back on
unhealthy fat. If you currently eat a lot of fat, try just one or
two of the following changes, or those suggested in our
handout on healthier food choices:
Rather than frying meat, try baking, grilling or broiling. Take
the skin off before eating chicken or turkey. Eat fish at
least once a week.
Cut back on extra fat, such as butter or margarine on
bread, sour cream on baked potatoes, and salad
dressings. Use low-fat or nonfat versions of these
condiments.
Eat plenty of fruits and vegetables both with your meals
and as snacks.
When eating away from home, watch out for "hidden" fats
(such as that in salad dressing and desserts) and larger
portion sizes.
Read the nutrition labels on foods before you buy them. If
you need help reading the labels, ask your doctor or your
nutritionist.
Drink no- or low-calorie beverages, such as water,
unsweetened tea and diet soda.
Balanced nutrition and regular exercise are good for your
health, even if your weight never changes. Try to set goals
that you have a good chance of reaching, such as making
one of the small changes listed above or walking more in
your daily life.
Source:
Taking a Nutrition History: A Practical Approach for Family Physicians by L
Hark, PH.D., R.D., and D Deen, Jr., M.D., M.S (American Family Physician
March 15, 1999, http://www.aafp.org/afp/990315ap/1521.html)
means making sure you regularly eat foods that have a lot
of vitamins and minerals in them, such as fruits,
vegetables, whole grains and low - or nonfat dairy.
Do I need to change what I eat?
If you answer yes to any of the following questions, you
may need to talk about nutrition with your doctor:
- Has your doctor talked with you about a medical
problem or a risk factor, such as high blood pressure
or high cholesterol?
- Did your doctor tell you that this condition could be
improved by better nutrition?
- Do diabetes, cancer, heart disease or osteoporosis
run in your family?
- Are you overweight?
- Do you have questions about what kinds of foods you
should eat or whether you should take vitamins?
- Do you think that you would benefit from seeing a
nutritionist? (A nutritionist is a registered dietitian who
specializes in nutrition counseling.)
Won't it be hard to change my eating habits?
Probably, but even very small changes can improve your
health considerably. The key is to keep trying to eat the
right foods and stay in touch with your doctor and
nutritionist, so they know how you are doing. Here are a
few suggestions that can improve your eating habits:
Find the strong points and weak points in your current diet.
Do you eat 4 1/2 cups of fruits and vegetables every day?
Do you get enough calcium? Do you eat whole-grain, high-
fiber foods regularly? If so, you're on the right track! Keep
it up. If not, try adding more of these foods to your daily
diet.
Make small, slow changes, instead of trying to make large,
fast changes. Small changes will be easier to make and
stick with.
Keep track of your food intake by writing down what you
eat and drink every day. This record will help you see if
you need to eat more from any food groups (such as fruits,
vegetables or dairy products) or if you need to eat less of
a good group (such as processed or high-fat foods).
Think about asking for help from a nutritionist if you haven't
already done so, especially if you have a medical problem
that requires you to follow a special diet.
Can I trust nutrition information I get from
newspapers and magazines?
Nutrition tips and diets from different sources often conflict
with each other. You should always check with your doctor
first. Also, keep in mind this advice:
There is no "magic bullet" when it comes to nutrition. Short-
term diets may help you lose weight, but they are difficult
to keep up and may even be unhealthy in the long run.
Good nutrition doesn't come in a vitamin pill. Only take a
vitamin with your doctor's recommendation, as your body
benefits the most from eating healthy, whole foods.
Eating a variety of foods is best for your body, so try new
foods!
Stories from people who have used a diet program or
product, especially in commercials and infomercials, are
advertisements. These people are usually paid to endorse
what the advertisement is selling. Remember, regained
weight or other problems that develop after someone has
completed the program are never talked about in those ads.
What changes can I make now in my diet?
Almost everyone can benefit from cutting back on
unhealthy fat. If you currently eat a lot of fat, try just one or
two of the following changes, or those suggested in our
handout on healthier food choices:
Rather than frying meat, try baking, grilling or broiling. Take
the skin off before eating chicken or turkey. Eat fish at
least once a week.
Cut back on extra fat, such as butter or margarine on
bread, sour cream on baked potatoes, and salad
dressings. Use low-fat or nonfat versions of these
condiments.
Eat plenty of fruits and vegetables both with your meals
and as snacks.
When eating away from home, watch out for "hidden" fats
(such as that in salad dressing and desserts) and larger
portion sizes.
Read the nutrition labels on foods before you buy them. If
you need help reading the labels, ask your doctor or your
nutritionist.
Drink no- or low-calorie beverages, such as water,
unsweetened tea and diet soda.
Balanced nutrition and regular exercise are good for your
health, even if your weight never changes. Try to set goals
that you have a good chance of reaching, such as making
one of the small changes listed above or walking more in
your daily life.
Source:
Taking a Nutrition History: A Practical Approach for Family Physicians by L
Hark, PH.D., R.D., and D Deen, Jr., M.D., M.S (American Family Physician
March 15, 1999, http://www.aafp.org/afp/990315ap/1521.html)
