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Healthy Eating

Although both your food and physical activity relate to your overall health, your food choices are most influential. During an appointment, we can help you with what foods to eat, how many calories you should be consuming and how to get the most nutrition from your calories. We can also help you with a weight loss plan.

Resources for healthy recipes:

 General Food Tips

A healthy eating plan includes consuming a variety of vegetables, whole grains, lean protein, fruit and small amounts of fat.

Vegetables:

It’s recommended that adults eat 2.5 cups a day. A general tip for identifying nutrient dense veggies, are to look for those that richly colored, particularly those that are dark green or orange. Some great veggies are kale, carrots, spinach, sweet potatoes and split peas.

Whole Grains:

It’s recommended that adults eat 3 servings a day. Some whole grains serving examples are 1 slice of sprouted grain bread, ½ cup of cooked quinoa or brown rice and 1 cup of wheat bran cereal.

Protein:

How much protein you need depends upon your height, weight and other factors. Most Americans eat too much meat and should replace it with protein-dense options like fish, beans, and nuts. If you choose to eat meat, choose leans options, like chicken, turkey, bison and occasionally lean cuts of beef. If you choose not to eat meat, make sure that you get enough iron and zinc with your non-meat proteins.

Fruit:

If you have no blood sugar issues, like diabetes, it is recommended that adults eat 3 servings a day. Try to avoid fruit juices, as they are high in calories and sugar. Some examples of a serving of fruit are a small banana, an orange, 1 cup of berries and ½ cup of dried apricots.

Fats:

Good fats, polyunsaturated and momounsaturated, are critical to helping your body process vitamins and other important health functions. However they are high in calories and should be no more than 30% of your total calorie intake. Some examples of good fats are oily fish (like salmon and tuna), greek yogurt, avocado, flaxseed, almonds, walnuts and olive oil.

Foods to eat rarely or avoid:

•Salt: Try to use fresh herbs and spices to add flavor to food instead of salt. If using salt, use sea salt rather than table salt.

•Bad fats: Try to avoid saturated and trans fats. Try to broil, bake, steam or grill foods instead of frying and limit your consumption of desserts.

•Sugars: Try to avoid beverages and foods with added sugars, like high fructose corn syrup, sucrose, glucose, corn syrup, corn sweetener and fructose. If using a sweetener, use a natural sugar like maple syrup.

•Alcohol: Try to drink no more than 1 drink a day if you are a woman and no more than 2 drinks a day if you are a man, although less is recommended. Alcohol is low in nutritional value and high in calories

 

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