Choose steamed, grilled or baked products instead of the fried ones. For example, try grilled chicken breast instead of fried chicken. Drink water or nonfat milk instead of soda. As a side dish, serve a salad or a small portion of rice with beans instead of cassava or chips. What is the difference between a serving and a serving? The nutrition information label of the US DRUG AND FOOD ADMINISTRATION (FDA *) appears on most packaged foods ( see Figure 1 ). On this label, you can see the number of calories and the portions that are in that box, can or package. The serving size varies from product to product. One serving is the amount of food you choose to eat at once, whether in a restaurant, a package, or at home. Sometimes, the portion size and serving size are the same but many times they are not. You can use the nutrition facts label to: See how many calories and portions you consume. Make healthier food selections, serve smaller portions and choose foods with less fat, salt and sugar, and more fiber and vitamins. Learn more! Go to the bottom of this sheet where it says " How to use the nutrition label " for more information on how to read food labels. Myth: When something says "low fat" or "fat-free," it means it has no calories and I can eat the amount I want. Scarce weight loss Truth: A serving of a low-fat or fat-free food can be lower in calories than a serving of the same product with all its fat. However, there are many processed foods that are low in fat or fat-free but have equal or more calories than the same food with the full amount of fat. Flour, salt, starch or sugar are sometimes added to these foods to improve their taste and texture after the fat has been removed. This adds calories to the food.
Tip: Read the nutritional information on the label ( see Figure 1 ) on the food packages to find out how many calories are in a serving. Get enough of these nutrients (Total carbohydrates, dietary fiber, vitamin A, vitamin C, calcium and iron) Myth: If I skip a meal, I can lose weight. Truth: If you skip a meal, you may end up feeling more hungry. This can make you eat more than usual at the next meal. Studies show a relationship between not having breakfast and obesity. People who do not eat breakfast usually weigh more than people who eat a healthy breakfast. Tip: Choose meals and snacks ("snacks") that include a variety of healthy foods. Try the following examples: Quick breakfast: Eat oatmeal with low-fat milk and topped with fresh fruit or eat a whole-wheat toast with fruit jam. Healthy lunches: prepare your lunch every night, so you won't be tempted to run out of the house in the morning without your lunch. Healthy snacks: pack a small, low-fat yogurt, a couple of whole-wheat crackers with peanut butter, or vegetables with hummus. For more information on healthy eating, read our brochure "How to improve your health: Tips for adults". (See the " Additional Information " section for links to this and other WIN brochures.) Myth: Eating healthy foods is too expensive. Truth: Eating better doesn't have to cost a lot of money. Many people think that fresh foods are healthier than canned or frozen foods.
Tip: Read the nutritional information on the label ( see Figure 1 ) on the food packages to find out how many calories are in a serving. Get enough of these nutrients (Total carbohydrates, dietary fiber, vitamin A, vitamin C, calcium and iron) Myth: If I skip a meal, I can lose weight. Truth: If you skip a meal, you may end up feeling more hungry. This can make you eat more than usual at the next meal. Studies show a relationship between not having breakfast and obesity. People who do not eat breakfast usually weigh more than people who eat a healthy breakfast. Tip: Choose meals and snacks ("snacks") that include a variety of healthy foods. Try the following examples: Quick breakfast: Eat oatmeal with low-fat milk and topped with fresh fruit or eat a whole-wheat toast with fruit jam. Healthy lunches: prepare your lunch every night, so you won't be tempted to run out of the house in the morning without your lunch. Healthy snacks: pack a small, low-fat yogurt, a couple of whole-wheat crackers with peanut butter, or vegetables with hummus. For more information on healthy eating, read our brochure "How to improve your health: Tips for adults". (See the " Additional Information " section for links to this and other WIN brochures.) Myth: Eating healthy foods is too expensive. Truth: Eating better doesn't have to cost a lot of money. Many people think that fresh foods are healthier than canned or frozen foods.
