Nutrition

Here are some things to consider doing. Some items may not be applicable to you.

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Eating properly:

Right before eating:

• Plan to fill up on salad and vegetables
• Be aware that the following may cause you to eat too fast and/or too much:
  • Not getting enough sleep
  • Hearing fast music (e.g., in a restaurant)
  • The two weeks after ovulation in the menstrual cycle
  • Long hours of darkness during winter
  • Eating with other people you may not notice that you’re full and you tend to spend more time at the table
  • Having too many choices

To ensure you eat the recommended 5 servings of fruits and vegetables daily:

• Add leftover vegetables from dinner to the next day’s lunchtime soup or salad
• Order extra tomatoes when you order a sandwich
• Keep fresh fruit at work
• Prepare an extra batch of baked apples for dessert and take the extras for lunch

Nutritious foods:

• Eating foods containing a lot of “bad” fat (e.g., trans, animal, dairy) and not very much “good” fat (e.g., polyunsaturated, unhydrogenated monounsaturated) may have a 3 times greater risk of heart disease
• Foods which contain moderate amounts of:
  • Polyunsaturated fats, e.g., corn, safflower)
  • Unhydrogenated monounsaturated fats, e.g., olive, canola)
• Foods which do not contain:
  • Trans fats (often used in cookies, crackers, margarine) trans fats may not be listed on food labels
  • Animal fat, e.g., red meat
  • Dairy fat, e.g., whole milk
• Foods which contain significant amounts of dietary fiber, e.g., fruits, vegetables, grains
• Fruits
• Vegetables
  • Garlic might reduce risk of cancer, heart disease and/or common cold
• Tofu
• Beans, e.g., soybeans
• Skim milk (instead of whole milk)

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