The Pryor Times


January 12, 2014

Why fad diets don’t work


PRYOR, OK — Eat a Variety of Foods Every Day

Aim to eat at least five servings of fruit and vegetables daily

Choose leaner proteins; more complex carbohydrates like whole grains, fruit and vegetables; and more healthy fats like avocadoes, nuts and olives or olive oil.

Watch Portion Size

An easy trick is to switch to a salad plate instead of dinner plate for your meal.

If you must have seconds, serve yourself vegetables only.

Eat Smaller Meals More Often

Plan small, nutritious snacks between meals. Aim to eat every three to four hours throughout the daily

Try taking low fat cheese with whole grain crackers, an apple or orange, or a serving of raw or toasted nuts to school or work. Blueberries, blackberries, cherries and raspberries are great snacks – rich in healthy antioxidants, high in fiber and low in calories and fat.

The goal is to find foods that are healthy and keep you full.

Clean Out Your Pantry or Kitchen Cabinets

The goal is to eliminate “empty calories” and temptation. Toss out all of those high-fat or sugary foods (chips, cookies, crackers, ice cream, candy bars, etc.) that are packed with calories but empty when it comes to nutrition.

Go Grocery Shopping

Successful change starts with the right tools and that means having the right food in the house.

Fill your kitchen pantry, freezer and fridge with lean protein, fruit and vegetables, whole grains, legumes, nuts and seeds, healthy fats, and fat-free or low-fat dairy products.

Avoid Empty Calories

Eliminate sugar-sweetened drinks like soda, energy drinks and fruit drinks too.

Get Moving

Start by adding a few steps to every day. For instance, take the stairs instead of the elevator or park further out in the parking lot.

Your goal is to get moving 150 minutes each week. That means moderately intense activity like a brisk walk after dinner or lunch.

Moving doesn’t have to be formal exercise either. It can be doing things you like too, like gardening, walking or dancing.

For more information about ensuring a healthy holiday for the entire family, visit a special web page with helpful topics ranging from eating healthy to keeping peace during the holidays at


Text Only | Photo Reprints