Staying Strong - страница 9

• Read food labels:

Food labels can help you identify the amount of sugar, fat, and calories in a product. Choose products with low amounts of added sugar and unhealthy fats.

Reading food labels can help you make more informed decisions about what you eat and drink. Here are some tips on how to read food labels:

‣ Start with the serving size: The serving size tells you the amount of food or drink that is considered one serving. Make sure to check the serving size, as all of the other information on the label is based on it.

‣ Check the calories: The calories listed on the label refer to the amount of energy in one serving of the food or drink. If you are trying to manage your weight, pay attention to the calories.

‣ Look for nutrients: The label will list the amounts of nutrients like fat, sodium, carbohydrates, and protein. Make sure to check the amounts of these nutrients, as they can affect your health.

‣ Check the % Daily Value (% DV): The % DV tells you how much of a nutrient is in one serving of the food, based on a 2,000 calorie per day diet. If a food has 20% DV of a nutrient, it means one serving provides 20% of the recommended daily intake for that nutrient.

‣ Look for added sugars: Added sugars are sugars that are added to foods and drinks during processing or preparation. Look for added sugars on the label, and try to choose foods and drinks that are lower in added sugars.

‣ Check the ingredients: The ingredient list tells you what is in the food or drink. Ingredients are listed in descending order by weight, so the first ingredient is the most abundant and the last ingredient is the least abundant.

By following these tips, you can make more informed decisions about the foods and drinks you choose to consume.

• Cook at home:

Cooking at home allows you to control the ingredients in your meals and avoid processed and high-fat foods. Try preparing meals with whole foods like fruits, vegetables, whole grains, and lean protein.

Cooking at home can be a fun and rewarding experience, and it can also be a great way to eat healthy and save money. Here are some steps to get started:

‣ Plan your meals: Decide what you want to cook for the week and make a grocery list.

‣ Stock your kitchen: Make sure you have the basic kitchen tools and equipment, such as pots, pans, utensils, measuring cups, and a cutting board. Also, stock up on basic pantry staples such as rice, pasta, canned goods, and spices.

‣ Start with simple recipes: Look for recipes that have few ingredients and are easy to follow. There are many websites and cookbooks that offer simple and healthy recipes for beginners.

‣ Choose healthy ingredients: When shopping for ingredients, choose fresh fruits and vegetables, lean meats, whole grains, and low-fat dairy products.

‣ Follow the recipe: Read the recipe carefully and follow the instructions. Cooking is all about timing, so make sure you start cooking in the right order.

‣ Practice makes perfect: Don't be discouraged if your first attempt doesn't turn out perfectly. Keep practicing and you'll become a better cook over time.

‣ Have fun: Cooking should be an enjoyable experience, so don't be afraid to experiment and try new recipes.