Important Weight Control Diet Program
Tips and Suggestions
You also can eat omega-3 fatty acids from plant sources, such as from tofu, soybeans, canola, walnuts, and flaxseed (these contain alpha-linolenic acid, a less potent form of omega-3 fatty acid).
Cut down on sodium. If you have high blood pressure as well as high blood cholesterol and many people do your health care provider may tell you to cut down on sodium or salt. Even if you don't have high blood pressure or cholesterol, try to have no more than 2,300 milligrams of sodium each day. The DASH Diet also recommends a lower level of 1,500 mg of sodium a day. You can choose low-sodium foods, which will also help lower your cholesterol, such as fruits, vegetables, whole grains, low-fat or nonfat dairy products, and moderate amounts of lean meat. In your weight control diet, reach for herbs and spices rather than high-sodium table salt. Be sure to read the labels of seasoning mixes because some contain salt.
Watch your body weight. It is not uncommon for overweight people to have higher blood cholesterol than people who are not overweight. When you reduce the fat in your diet, you cut down not only on cholesterol and saturated fat but on calories as well. This will help you to lose weight and improve your blood cholesterol, both of which will reduce your risk for heart disease.
It can be hard to learn if your portions of food are putting you over amounts of things you're trying weight control diet. It doesn't help that sizes for everything from bananas to soft drinks have gotten larger in the past 20 years. It's not enough to eat the right kinds of food to maintain a healthy weight or to lose weight. Eating the right amount of food at each meal is just as important. If you are a healthy eater, it is possible to sabotage your efforts by eating more than the recommended amount of food. A serving is a specific amount of food, and it might be smaller than you realize. Here are some examples:
A serving of meat (boneless, cooked weight) is two to three ounces, or roughly the size of the palm of your hand, a deck of cards, or an audiocassette tape.
A serving of chopped vegetables or fruit is 1/2 cup, or approximately half a baseball or a rounded handful.
A serving of fresh fruit is one medium piece, or the size of a baseball.
A serving of cooked pasta, rice, or cereal is 1/2 cup, or half a baseball or a rounded handful.
A serving of cooked beans is 1/2 cup, or half a baseball or a rounded handful.
A serving of nuts is 1/3 cup, or a level handful for an average adult.
A serving of peanut butter is two tablespoons, about the size of a golf ball.