Having a scientific mind, Adam has started researching ways
he can participate in getting healthy. Like most of us, New Year's seemed to be
the best time to start thinking about diet and exercise. In looking at a
healthy diet, a few simple changes can make a world of difference. Adam's plan
is to add more vegetables, fruits, and whole grains to his diet while watching
refined carbohydrates, sugar, and fat intake.
Try to incorporate the following suggestions from the
American Cancer Society to build a healthy diet plan for yourself:
Vegetables and fruits: You need to eat at least 5
servings of vegetables (including legumes) and fruits each day, especially
those with the most color (a sign of high nutrient content). These foods are
packed with vitamins, minerals, antioxidants, and many other substances that
work together to lower risk of several cancers, including cancers of the lung,
mouth, esophagus, stomach, and colon. Not only that, if prepared properly,
vegetables and fruits are usually low in calories, so eating them in place of
higher-calorie foods can help you control your weight.
Whole grains: Aim for at least 3 servings of whole
grains each day. There are easy ways to add whole grains to your diet -- eat
oatmeal at breakfast, choose whole-wheat bread or wraps for your lunchtime
sandwich, whip up brown rice at dinner instead of white.
Processed and red meats: Cutting back on processed
meats like hot dogs, bologna, and luncheon meat, and red meats like beef, pork
and lamb may help reduce the risk of colon and prostate cancers. These foods
are also high in saturated fat, so eating less of them and eating them less
often will also help you lower your risk of heart disease.
Here's a link to more information and healthy recipes:
American Cancer Society Great American Eat Right Challenge.Adam's Quick Tips for Changing Eating Habits
Easy Access: We keep glass jars of dried fruits and
nuts in the pantry. With easy access in plain sight, it's simple to grab a
handful of almonds instead of that bag of chips.
Canned beans are Your Friend: It couldn't be any
easier - just open a can. Add canned beans to soups, salads and pasta. It's a
great source of protein. Think about most Mexican dishes, the beans add bulk
and nutrition (but stay away from the lard infused refried beans and the fat
laden sour cream!).
Stir Fry Rocks! The easiest way to hide a bunch of
vegetables is stir-fry. They taste great and the bulk of the dish in made from
much needed nutritional veggies like broccoli, snow peas and peppers. Stir-fry
is an easy illustration of the correct proportion of vegetables to protein.
Best Kept Secret - Tofu Has No Flavor: Most people
cringe at the thought of tofu. But in reality, it has no flavor. Marinate it in
your favorite salad dressing or soy and sesame oil and you have a delicious
source of lean protein. Tofu can be stir fried, baked, grilled, or sautéed.
Green Tea: Green tea has so many benefits; Adam
drinks it a few times a day. Walk into any health food store or the tea section
in your neighborhood grocery and you'll be amazed at the variety. Try brewing
green tea, cooling it and mixing it with apple juice for the best iced tea you've
ever had.
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