2019 Wellness

Page 10 2019 Wellness Expo LINCOLN DAILY NEWS Thursday, February 21, 2019 Sugary and fatty, highly processed foods contain a lot of calories and very few nutrients. Again… you guessed it, switch out these foods for whole, minimally processed foods, such as lean meats, low-fat dairy, whole grains, legumes, fruits and vegetables . Fats have more than twice the calories of protein or carbohydrate. Generally speaking, cutting back on all fat intake can be a significant way to consume less calories for many people. Here’s the good stuff to choose • Choose plant based, heart healthy mono- and poly-unsaturated fats and omega 3 fatty acid sources, and include fatty fish for your most of your fat calories. • Nuts and nut butters including soy, flax, chia, and hemp seeds , and nut and seed milks are good choices and help to improve heart health instead of promoting inflammation and heart disease as well as many other disease states. • Choose black olives, avocado, extra virgin olive oil, canola oil poly-mixed oils and products made from these, like margarines, mayonnaises, spreads and salad dressings to make the most of your fat calories. What to avoid • Avoid drinking your calories. Study after study suggest sugary beverages may be a culprit in obesity. At about 150 calories a can of soda or other sugary beverage can add unwanted calories to your food plan without offering any sense of fullness or lasting source of energy. When you consume calories in liquid form - without any chewing required - you’re not likely to cut back on calories at meal time. • This same rule applies to drinking fruit juice; it’s easy to drink the calorie equivalent of two or more servings of fruit in a few sips. • Don’t forget about alcohol. Keep these beverages to a minimum, meaning no more than one drink per day for women, and two drinks for men, or just eliminate them. The best food and activity plan for you will likely be different than for those around you. It is important not to waste energy comparing your individual needs to those of others and instead channel that energy into making healthy, educated choices that are part of a healthy lifestyle.