Download 365 Days of Healthy Eating from the American Dietetic by American Dietetic Association (ADA) PDF

By American Dietetic Association (ADA)

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Remember, ingredients are listed in order, from most to least. • Find the serving size. Make sure you’re comparing the same amounts. February 6 Cook Savvy—Fiber Up Fiber is the broom that helps give your intestines a clean sweep. This plant substance multitasks, too. A fiber-rich diet helps protect you from colorectal cancer, heart disease, diabetes, constipation, hemorrhoids, and diverticulosis—and perhaps helps you keep a trimmer waistline. How much do you need? The daily advice is: men, 30 to 38 grams; women, 21 to 25 grams, depending on age.

Qxd 10/29/03 3:47 PM Page 47 MARCH 2 47 So where do you go for reliable advice? See a qualified professional: a registered dietitian (RD) with a four-year degree in nutrition, or a dietetic technician, registered (DTR) with a two-year nutrition degree. Both complete nutrition internships and must stay up-todate with ongoing nutrition education. This National Nutrition Month, find a reliable expert for sciencebased advice. org for updates on nutrition issues and for a referral to an RD near your home.

Mood-triggered eating can turn into poor nutrition that leads to excess calories and unwanted weight gain. That may cycle to more negative feelings—perhaps guilt or poor self-esteem. So stress won’t get the best of you: • Try positive self-talk. Forget what’s wrong; think of one or two things that feel right. If it helps, talk aloud. • Work it off with exercise. Don your walking shoes and take a brisk walk. Turn on some music and relax muscle tension as you move to the beat. ” Try a bubble bath, soft music, a relaxing book, or giving a hug to someone who needs it as much as you do.

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