Weekly Nutrition Tips - Get Your Plate in Shape (III) 每週營養資訊 - 吃得有「營」(三)
吳希素註冊營養師
Get Your Plate in Shape (III)
Enjoy your food but eat less.
Get your personal daily calorie limit at www.ChooseMyPlate.gov or from your registered dietitian. Keep that number in mind when deciding what to eat.
Avoid oversized portions. Use a smaller plate, bowl and glass.
Cook more often at home, where you are in control of what's in your food.
When eating out, choose lower calorie menu options. Choose dishes that include vegetables, fruits and whole grains.
Write down what you eat to keep track of how much you eat.
If you drink alcoholic beverages, do so sensibly. Limit to - 1 drink a day for women or to 2 drinks a day for men.
Be physically active your way.
Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit adds up and health benefits increase as you spend more time being active.
Children and teens: Get 60 minutes or more a day.
Adults: Get 2 hours and 30 minutes or more a week of activity that requires moderate effort such as brisk walking.
Find more healthy eating tips at: www.eatright.org and www.smarteater.net
Interested in learning about weight goal and nutrition needs?
Schedule a free body weight and fat% analysis with Hazel at 626-283-5128 or email to hazel@smarteater.net.
吃得有「營」(三)
少吃多餐
控制卡路里攝取量，您每天所需的熱量攝取量可於www.ChooseMyPlate.gov計算或諮詢註冊營養師。
避免使用過大份量的容器。選擇面積較少的器皿控制份量。
自製食物能更清楚及控制食物的成份及份量。
外出用餐時，選擇低熱量的菜單。多選擇含豐富蔬菜，水果和粗糧的食物。
寫下你想吃的食物，記錄攝入的份量。
精明地享受酒精飲料。女性每天限制1杯，而男性則每天2杯為限。
鍛練身體
根據自己的喜好來開始鍛練，每次運動要維持至少10分鐘。每次增加一點運動量和維持鍛練的時間久一點，能使身體更健康。
兒童和青少年：每天運動60分鐘以上。成人：每星期需鍛練2小時30分鐘或以上的中度運動，如快步走。
更多健康的飲食秘訣，請瀏覽www.eatright.org和www.smarteater.net
想學習如何制訂適合的營養減肥計劃嗎?請致電626-283-5128與吳希素註冊營養師預約免費體重分析及訂立減重目標，或電郵至hazel@smarteater.net
Enjoy your food but eat less.
Get your personal daily calorie limit at www.ChooseMyPlate.gov or from your registered dietitian. Keep that number in mind when deciding what to eat.
Avoid oversized portions. Use a smaller plate, bowl and glass.
Cook more often at home, where you are in control of what's in your food.
When eating out, choose lower calorie menu options. Choose dishes that include vegetables, fruits and whole grains.
Write down what you eat to keep track of how much you eat.
If you drink alcoholic beverages, do so sensibly. Limit to - 1 drink a day for women or to 2 drinks a day for men.
Be physically active your way.
Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit adds up and health benefits increase as you spend more time being active.
Children and teens: Get 60 minutes or more a day.
Adults: Get 2 hours and 30 minutes or more a week of activity that requires moderate effort such as brisk walking.
Find more healthy eating tips at: www.eatright.org and www.smarteater.net
Interested in learning about weight goal and nutrition needs?
Schedule a free body weight and fat% analysis with Hazel at 626-283-5128 or email to hazel@smarteater.net.
吃得有「營」(三)
少吃多餐
控制卡路里攝取量，您每天所需的熱量攝取量可於www.ChooseMyPlate.gov計算或諮詢註冊營養師。
避免使用過大份量的容器。選擇面積較少的器皿控制份量。
自製食物能更清楚及控制食物的成份及份量。
外出用餐時，選擇低熱量的菜單。多選擇含豐富蔬菜，水果和粗糧的食物。
寫下你想吃的食物，記錄攝入的份量。
精明地享受酒精飲料。女性每天限制1杯，而男性則每天2杯為限。
鍛練身體
根據自己的喜好來開始鍛練，每次運動要維持至少10分鐘。每次增加一點運動量和維持鍛練的時間久一點，能使身體更健康。
兒童和青少年：每天運動60分鐘以上。成人：每星期需鍛練2小時30分鐘或以上的中度運動，如快步走。
更多健康的飲食秘訣，請瀏覽www.eatright.org和www.smarteater.net
想學習如何制訂適合的營養減肥計劃嗎?請致電626-283-5128與吳希素註冊營養師預約免費體重分析及訂立減重目標，或電郵至hazel@smarteater.net