6 rules of nutrition

These rules aren't just for those of us trying to lose weight. These are rules to encourage HEALTHY HABITS for the whole family. Here's the first 3...

1. Never skip breakfast - it would seem to make sense that skipping breakfast means eating fewer calories, which means weighing less. But it doesn't work that way. People who eat breakfast tend to have higher total calorie intakes throughout the day, but they also get significantly more fiber, calcium, and other micronutrients than skippers do. Breakfast eaters also tended to consume less soda and French fries and more fruits, vegetables, and milk. Breakfast eaters were approximately 30 percent less likely to be overweight or obese. (Think about that—people who eat breakfast eat more food, but weigh less!)
   
   
2. Snack with Purpose - There’s a big difference between mindless munching and strategic snacking. Snacking with purpose means reinforcing good habits, keeping your metabolic rate high, and filling the gaps between meals with the nutrients your child’s body craves.
   
   
3. Beware of Portion Distortion - Snack portions aren’t the only things that have increased wildly in size. Since 1977, hamburgers have increased by 97 calories, French fries by 68 calories, and Mexican foods by 133 calories, according to analysis of the Nationwide Food Consumption Survey. One easy way to short-circuit this growing trend? Buy smaller bowls and cups. A recent study at the Children’s Nutrition Research Center in Houston, Texas, shows that 5- and 6-year-old children will consume a third more calories when presented with a larger portion. The findings are based on a sample of 53 children who were served either 1- or 2-cup portions of macaroni and cheese.
   
   Google portion control and you will find great information and even tools you can use! This plate gives you a better idea of what your plate should look like. Here's the website where you can buy this plate: www.stepscount.com/Merchant2
   

Stay tuned tomorrow the remaining 3 rules....