Nutrition: Food Facts and Fiction (cont.)
It might also be helpful to write down the time of day, because it can be very revealing and provide you with insight about your own dietary habits. Many of us don't think about all that we put into our mouths during the day, and this is one way to help us become more aware.
Really look at the information and see what stands out for you. Are there a lot more chips than you thought? Is there a lot of soda? Perhaps there are snack foods or fried foods that individually may not seem like very much, but when you look at it as a whole and see a pattern that might be very revealing and identify a place where perhaps you can start making some modifications.
I don't want you to focus on the negatives; focus on how you are doing with fruits, vegetables, with lean meats, low-fat dairy products, and you can also include physical activity, as well. Use this information to identify both your strengths and areas that you can target for improvement.
It can be very helpful to talk to a dietician to get you started, to work out a plan of action, and once you've worked out a plan, it has to be a plan that works for you. Different things work for different people, but one thing many people find helpful is to find a friend or a support system to work with. That can be a coworker; it can be a member of your family; it can be anyone who can work with you to help you support healthful behavior changes.
Another thing to think about is modular foods, meaning, for example, having healthy dinner that consists of making tacos or burritos, or making a pizza, meals that the children can add to whatever they want. You may have some members of your family that don't eat a lot of meat. They can make an individual pizza with lots of fresh vegetables, and if another member of your family prefers to have meat he or she can add low-fat meat, whether it's lean beef or even turkey bacon or some of the other leaner cuts, or chicken. This is just one example of having a meal that can be tailored to the individual food preferences of your family members.
A fist is about equivalent to a cup.
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