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“НАШЕ ЖИТТЯ”, ЧЕРВЕНЬ 201 2 WWW. UNWLA.ORG 33 CHOOSING AN EFFECTIVE FOOD PLAN by Ihor Magun, MD, FACP It seems that eve rywhere you look advice is provided on nutrition, diet , and food selections. It is enough to confuse even an expert. To nav i- gate through the multitude of recommendations , follow this advice keeping in mind the old adage — you are what you eat. The first step to an effective food plan is to eliminate the food s you know you should not be eating. The ironic fact is that you already know exactly what falls in that category. Limit jun k food and substitute items high in fat and empty cal o- ries in your diet . Replace solid fats like butter with plant - based fats like olive oil. Satisfy your sweet tooth with fresh and dried fruit. Don’ t forget that even healthy food s can be high in calories. Try to maintain a balance between calorie intake and calorie expenditure (calories burned). Choose lean meats by carefully reading the labels. Best choices are ninety - percent lean meat or higher . Trim the skin off the chicken meat prior to cooking. Watch portion size s . A reaso n- able serving size of meat is about a s big as a deck of cards. Substitute animal prot ein with vegetable protein contained in nuts, beans , and peas. Inco r- porate soy foods as well as soymilk as healthy a l- ternatives if you do not mind the taste. Limit cheese and select lower - fat cheese s like fet a. Avoid cheese s that are processed. Fill half of your plate with fruits and veg e- tables. These high - fiber foods are a source of “ good ” carbohydrates which provide nutrition and make us feel fu ll. The f eeling of satiety prevents us from searchin g for comfo rt food. Brightly colored produce is usually more nutritious. Incorpo rating a lot of it into one’ s diet can eliminate the need for taking multi - vitamins . Add fish to your diet. It is a natural source of omeg a - 3 fats, EPA and DHA, which are proven to redu ce the risk of cardiovascular di s- ease. To avoid possible mercury issues , limit fish intake during pregnancy and limit your consum p- tion of albacore tuna t o six ounces per week. Be careful with the fish that contain higher levels of mercury, such as king mackerel, shark, swordfish , and tile fish. It is safe to eat fish as long as you eat a wide variety of seafood. Select whole grain foods, made with grains that are not p rocessed or chemically a l- tered. Make sure t hat the label states “ one - hundred - per cent whole wheat, ” not just “ whole wheat. ” Eat foods that are in season. They are fresher, healthier , and more reasonably priced. They also have a much better taste . R emember that the foods recommended here are actually delicious. Eating them is not a form of sacrifice. Most high - end restaurants keep food simple and incorporate seasonal winners. Adopt an effective food plan gradually and n ever use the word “ diet. ” It suggests limitations, restrictions, and giving up taste. Change that four - letter word into something more positive, such as “ healthy eating . ” Modifying the terms in which you think about your food may actually help you stick to your plan more than you thought possi ble.
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