4. Not balancing diet — eating too much from one food group.
Sometimes when people start a new diet plan they think they need to be extreme. For example, they might know that protein foods are good choices, so that is all they eat. They may have an egg for breakfast, a turkey burger without a bun for lunch, and a chicken breast with some green beans for dinner. Now these are not "bad" choices, but this diet is not well balanced and is lacking in vitamins, minerals, and fiber. You should include foods from all the other food groups too, such as fresh fruit, milk, yogurt and healthy carbs like sweet potatoes and beans. Eating a well-balanced diet is not only healthy, but is more satisfying too.
5. Practicing good portion control with pre-packaged meals on program, but going back to old eating habits after it's over.
Some diet plans provide pre-packaged food or recommend frozen meals to eat. Although I think these foods can sometimes help people learn proper portion sizes (and can be convenient occasionally), I often find that when people go off these prepared foods, they go back to their old eating habits and regain weight. I think it is a good idea to learn how to eat healthy with proper portion sizes from everyday foods that you can buy at the grocery store. Remember, healthy eating is not a diet, but a long-term lifestyle change.
Here is a great recipe to throw on the grill these last warm days. It's also a good visual lesson in proper portion size.
1 pint button mushrooms
1 large onion, slices into 1-inch chunks
1red bell pepper, sliced into 1-inch chunks
1 green bell pepper, sliced into 1-inch chunks
1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
8 bamboo skewers, soaked in warm water
1/ 2 cup fat-free Italian dressing
1. Prepare an indoor or outdoor grill.
2. Assemble kabobs by alternating mushrooms, onions, peppers and chicken cubes on each skewer (making 8 skewers).
3. Brush all sides of kabobs with Italian dressing. Grill over medium heat for 10 minutes, turning occasionally.
Serving Size: 2 skewers
Yield: 4 servings
Nutritional info (per serving): 200 calories, 3 grams total fat, 1 gram saturated fat, 68mg cholesterol, 375mg sodium, 15g total carbohydrate, 3 grams dietary fiber, 27g protein
Copyright © American Diabetes Association from Healthy Calendar Diabetic Cooking. Reprinted with permission from The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://store.diabetes.org/.
NOTE: The information is not intended to be a replacement or substitute for consultation with a qualified medical professional or for professional medical advice related to diabetes or another medical condition. Please contact your physician or medical professional with any questions and concerns about your medical condition.
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