Nutrition : Tips for Improving Your Health

1. Nutrition : Tips for Improving Your Health

2. Good nutrition Is key to good health • Regular intake of Foods that have lot of vitamins and minerals • Low in fat

3. Do I Need to Change what I eat ? • Did your doctor tell u about Medical problem or risk factor such as high Blood Pressure or high cholesterol? • Do Diabetes ,cancer , heart disease or osteoporosis run in your family? • Are you overweight or have you gained weight over the years? • Do you have questions about what kind of food you should take?

4. If your answer is yes to any of the above questions , you may need to talk about nutrition with your doctor

5. Won’t it be hard to change my Eating habits ? • Find strong points and the weak points in your current diet • Do you eat 5-7 servings of fruits and vegetables everyday? • Do you take enough calcium • Do you eat whole grain, high fiber food regularly? If so ,GOOD you are on right track!!!

6. KEEP IT UP!! • If not then learn the changes you need to make • Make small slow changes instead of large fast changes • Stick to it • Keep track of food by writing it down like what you eat and drink? • Ask help from nutritionist

7. Can I trust Nutrition Information I get From Newspapers and magazines? • Information can be conflicting • Always check with your doctor first Also Remember • There Is no Magic capsule when it comes to nutrition • Short term diet may help you lose weight but they are difficult to keep up.

8. May be unhealthy in long run • Good nutrition doesn’t come in vitamin pill • The body benefits most from eating healthy food • Eating a variety of food is the best • Stories from commercials and advertisement doesn’t talk about the weight gain after someone completed the diet programme

9. What Changes Can I Make Now In My Diet? • Almost everyone can benefit from cutting back on fat Baking Broiling and Roasting Meat, Poultry, Fish, Dry Beans • eat it baked ,grilled and broiled rather than fried • Take skin off before eating chicken • Chicken breast are good choice as they are in fat

10. Poaching, Steaming, Baking and Broiling are the healthiest way to prepare fish • Eat fish at least once a week • Fresh fish should have a clear color, a moist look , a clean smell and firm springy flesh • If good quality is not available ,buy frozen fish • Use herbs spices fresh vegetables and non fat marinades to season. Avoid high-fat sauces and gravies

11. Cross Over Foods • Dry Beans , peas, lentils offer protein and fiber without cholesterol and fat that meat have • Try substituting beans for meat in a favorite recipe such as lasagna or chill • Vegetarian hot dogs, hamburger and chicken nuggets are low fat , cholesterol-free alternative to meat

12. Milk , Yogurt and Cheese • Choose skimmed milk or low fat buttermilk • Instead of cream in soup and sauces use evaporated skimmed milk • Try low fat cheese-use part-skim cheeses in recipes • Use 1% cottage cheese for salads and cooking • Plain nonfat yogurt can replace sour cream • Try frozen nonfat or low fat yogurt for dessert • Cut on extra fat such as butter/margarine on bread , sour cream on baked potatoes and salad dressings

13. Eat plenty of fruits and vegetables with your meals and as snacks • When eating away from home watch out for hidden fats such as in salad dressing and dessert • Read the nutrition Labels on the foods before you buy • Drink no or low calorie beverages such as water, unsweetened tea , diet soda.

14. Balanced Nutrition and Exercise are Good for Your Health…. Even if the weight doesn’t change !!

15. Thank you By Dr. Anita Tamrakar Reference : www.learningpoint.yolasite.com