Make sure you consume enough fiber. There are two kinds of fiber. One is called water soluble and has been shown to reduce cholesterol levels. Good sources of water soluble fiber or barley, oatmeal, Bryce, beans and peas, and carrots. The other is called water insoluble. This type of five are may reduce your risk for colon cancer and may help control your appetite by adding fat free bowl to your diet. Good sources of this type of fiber or fruits, vegetables, whole grains, and legumes. If you follow the guidelines and the Food Guide Pyramid then you'll receive and a fiber in your diet.
Reduce your sodium intake. To significantly lower your sodium intake, limit your consumption of processed foods. According to specific research done in march of 1994, 15% of the sodium in our diets comes from the shaker, 10% is found naturally in food, and more than 75% comes from processed foods! In particular, processed cheeses, cured foods, and canned foods such as soups, vegetables, or broth can be high in sodium. To reduce your sodium intake, eat more fresh and homemade foods and opt for low sodium version of processed foods. Don't, however, get carried away and cut out all the sodium in your diet. Too little sodium can cause muscle cramping, dizziness, weakness, confusion, and palpitations. The recommended daily allowance for adults is 1100 to 3300 mg of sodium, which is about 3 to 8 g of salt (1 teaspoon is about 5 g).
Try to understand the power of the calorie. Most research has made it clear that calories most definitely do count. For instance, let's say you simply add 1/8 teaspoon of mayonnaise extra to your sandwich at lunch every day. That translates into just 10 puny calories extra a day. No big deal, right, wrong! Over a single year those 10 extra calories can lob an entire pound of fat on to your body. Over 10 years you could gain 10 pounds of flab. Now imagine that you eat 100 calories more per day than you need. This could mean a weight gain of 10 pounds over the course of a single year.
Reduce your sodium intake. To significantly lower your sodium intake, limit your consumption of processed foods. According to specific research done in march of 1994, 15% of the sodium in our diets comes from the shaker, 10% is found naturally in food, and more than 75% comes from processed foods! In particular, processed cheeses, cured foods, and canned foods such as soups, vegetables, or broth can be high in sodium. To reduce your sodium intake, eat more fresh and homemade foods and opt for low sodium version of processed foods. Don't, however, get carried away and cut out all the sodium in your diet. Too little sodium can cause muscle cramping, dizziness, weakness, confusion, and palpitations. The recommended daily allowance for adults is 1100 to 3300 mg of sodium, which is about 3 to 8 g of salt (1 teaspoon is about 5 g).
Try to understand the power of the calorie. Most research has made it clear that calories most definitely do count. For instance, let's say you simply add 1/8 teaspoon of mayonnaise extra to your sandwich at lunch every day. That translates into just 10 puny calories extra a day. No big deal, right, wrong! Over a single year those 10 extra calories can lob an entire pound of fat on to your body. Over 10 years you could gain 10 pounds of flab. Now imagine that you eat 100 calories more per day than you need. This could mean a weight gain of 10 pounds over the course of a single year.
Source...