The American Dietetic Association complete food and by Roberta Larson Duyff, ADA (American Dietetic Association)

By Roberta Larson Duyff, ADA (American Dietetic Association)

Ch. 1. nutrition offerings for health --
ch. 2. Your fit weight --
ch. three. fats proof --
ch. four. supplements, minerals and Phytonutrients: type in your plate --
ch. five. candy speak: sugar and different sweeteners --
ch. 6. Fiber: your body's broom --
ch. 7. Sodium: a salty topic --
ch. eight. Fluids: usually neglected --
ch. nine. what is on modern-day desk --
ch. 10. making plans to consume clever --
ch. eleven. grocery store smarts --
ch. 12. secure kitchen --
ch. thirteen. Kitchen meals --
ch. 14. Your meals clear of domestic --
ch. 15. Off to a fit commence --
ch. sixteen. foodstuff to develop on --
ch. 17. for girls simply --
ch. 18. For mature adults: healthy consuming --
ch. 19. Athlete's advisor: profitable meals --
ch. 20. Vegetarian manner --
ch. 21. delicate approximately foodstuff --
ch. 22. clever consuming to avoid and deal with disorder --
ch. 23. vitamins: use and abuse --
ch. 24. good knowledgeable?

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Park at the far end of the parking lot for a longer walk. Get off the bus a stop ahead, then walk the rest of the way to your destination. Walk your kids to and from school. 11. Ride your bike (the kind you pedal) to work or to a friend’s home—if it’s safe to do. Walk to do nearby errands, such as grocery shopping for small things or going to the post office. 12. While you watch television, do household chores or projects: mop the kitchen floor or refinish a piece of furniture. Avoid the “couch potato” syndrome.

I am willing and able to increase my regular physical activity. 8. I can lose weight successfully if I have no slipups. 9. I am willing to commit time and effort each week to organize and plan my food and activity choices. 10. Once I lose a few pounds but reach a plateau (I can’t seem to lose more), I usually lose the motivation to keep going toward my weight goal. 11. I want to start a weight loss program, even though my life is unusually stressful right now. NOW SCORE YOURSELF Look at your answers for items 1, 2, 4, 5, 7, and 9.

Break the cycle with long-term approaches rather than short-term results. Make gradual and permanent changes in the way you eat, your activity level, and your lifestyle. It’s the only way to be healthy—for life. Instead of trying quick fixes, plan for a gradual weight shift of 1⁄ 2 to 1 pound a week. That’s safe and healthy. With any more weight loss, you may be exercising too much or eating too little. If you need to lose weight, losing about 10 percent of your weight over 6 months is safe; that’s 20 pounds in 6 months (26 weeks) for someone who weighs 200 pounds.

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