From Speaking of Women's Health's National Conference
Try new foods — variety really is the spice of life!
Skipping meals can make you more hungry and unable to focus. Try to eat in a consistent pattern and eat about the same time each day.
Carbs are not your enemy. Healthy carbohydrates have lots of vitamins and minerals and are low in fat.
Is fat good or bad? Both. Make sure to use healthier, unsaturated fats such as olive oil, canola oil, reduced-fat tub margarine, and nuts.
Physical activity is just as important as what you eat. Plan 30 minutes of exercise most days. Three 10-minute periods of activity are equally effective.
What about low-calorie sweeteners? Aspartame, saccharin, sucralose and acesulfame-K won't increase your blood glucose level. Sugar alcohols — xylitol, manitol, and sorbitol — have some calories and do slightly increase your blood glucose levels.
Watch out for products labeled "sugar free." Sugar-free cookies and candy have carbohydrates, and can affect your blood glucose.
When eating out, remember — choose regular size portions, order salad or other vegetables, and limit animal fats (sausage, burgers, ribs, cheese). If you want dessert, skip the potato or bread, and try sharing.
If you are overweight, try to lose 10% of your body weight. Manage your weight by watching portions and increasing physical activity.
Serving sizes can be deceiving. Look at food labels to see what size the servings are. Measure or weigh your food and compare it to the "standard" portion sizes. A good rule of thumb is if the portion fits in the palm of your hand, or is smaller than a deck of cards, it probably is a good size.
