By Peggy Connors
Special to Derry News
Fri, May 16 2008 With spring upon us, a young person's fancy turns to weight loss. The quickest answer to shed those extra pounds that accumulated while we were cabin-bound seems to be one of the latest fad diets extolled by the media. Fad diets are fashionable while the trend lasts, but eventually fade away, usually in a year or two. Most fad diets focus on one food or food group: The "Cabbage Diet," the "Egg Diet" and the "Watermelon Diet" have all been in vogue. Sadly, there is no magic button for weight loss. People will follow a fad diet because it is new, catchy and trendy. This quick and easy fix will not withstand the test of time. Any diet that severely restricts one macronutrient (protein, fat or carbohydrate) will promote initial weight loss because the end result is calorie restriction. However, these diets lack variety and many times label certain foods bad, while giving almost magical qualities to others. In fact, there are really no good or bad foods if moderation rules the day. Most people cannot follow a restrictive routine for an extended period, nor should they, as it could prove to be unhealthy. But you do want to shed those pounds. So what is the answer? If it sounds too good to be true, it probably is; follow your gut feeling. Remember again — moderation. To begin, do not think of a specific number on the scale as a goal. Instead, ask yourself: "How am I going to make long-term lifestyle changes that will benefit my overall health?" The same principles we learned in the third grade can be applied here as well: r Eat more fruits, vegetables and grains. Only 40 percent of the American population meets the current recommendations to eat an average of five or more servings of fruits and vegetables per day. It takes real planning to be certain you measure up in this department. Be sure that there is a bowl of fresh fruit around your kitchen at all times. Do you regularly stock lettuce and a variety of your favorite salad fixings? r Exercise. Thirty minutes, four to five times a week, of vigorous exercise will make all the difference in terms of your heart condition, weight and overall well-being. Try exercising with a buddy if possible. But remember, there are pluses and minuses to this strategy. A buddy can motivate you to exercise when you do not feel like it. However, when the friend is not there to exercise or motivate you, this may make it easier for you not to exercise as well. r Portion control is king. Portion sizes usually consumed by young adults are not only larger than those established by the U.S. Department of Agriculture, they are significantly larger than portion sizes selected by young adults two decades ago, according to researchers at Rutgers University. Super-sizing has become the norm. Do you really need that giant bowl of cereal, or would a 3/4 cup portion (the recommended potion size) be sufficient? r Read labels. Be a smart shopper. Use the label on food items to help determine your portion size. If the label says 100 calories in 1/2 cup, but your portion is 1 cup, you are eating 200 calories — twice as much! Look at the total fat and calories. Limit the fat, cholesterol and sodium. The label is a good friend in determining your intake. The best foods, however, do not have labels. Have you ever noticed that the outside perimeter of the store is where your produce, fresh meat and dairy products reside? You can do all your shopping on the outside perimeter of a grocery store, only going into the middle aisles for staples like flour. Try this during your next shopping trip. r Watch your fiber. Diets lower in fat and high in fiber can benefit anyone looking to lose or maintain weight. High-fiber foods make you feel full sooner, so you eat less. How much? The recommendation is 30-38 grams of fiber daily for men and 21-25 for women. Where are you going to get all that fiber? Remember those fruits and vegetables? They are high in fiber. See how it all works together? We started talking about weight loss, and ended up talking about good overall nutrition. Do you think that was a coincidence? Lose the fad diet and gain a whole new outlook on eating — and the weight loss will follow. If you need help in planning your new outlook, a registered dietitian is your nutrition expert. A registered dietician is on site at Parkland Medical Center to assist you and can be reached at 603-421-2004. Additional information can also be found at www.eatrightnh.org. Peggy Connors of Parkland Medical Center (parklandmedicalcenter.com) is the director of Food and Nutrition Services. She can be reached at 603-421-2090.
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