The first wise way to regulate your body weight is by having a proper diet. Dr. Gatut...
The first wise way to regulate your body weight is by having a proper diet. Dr. Gatut Semiardji, Sp.PD-KEMD, an internist and a member of academic staff of the Division of Endocrinology and Metabolism, the Department of Internal Medicine, the Faculty of Medicine at Universitas Indonesia (FKUI), Dr. Cipto Mangunkusumo Hospital (RSCM), Jakarta, shares the following tips of smart eating habit:
- Eat three times a day in sufficient amount. Don' t skip your breakfast so that you can avoid overeating in the afternoon.
- Consume more fruits, vegetables, whole grains, and cereals.
- Eat less high-fat snacks and fast foods, such as hamburger and hot dog, which contain high fat. French fries are no exception.
- Don' t eat in a rush, just relax and enjoy every spoonful.
- Get yourself accustomed to eat regularly and in time.
- Drink a glass of water before you start eating.
- Start your meal with a low-fat soup or salad.
- Mind the portion of your meal, use a smaller plate.
- Clean up the table as soon as you finish your meal. Forget about eating the leftovers just because you feel bad if you dump them.
- Read the label on the packages of processed foods and pick the ones with the fat less than 10 gram per 100 gram of the foods (the fat is less than 10%).
- If you use butter or margarine for your bread, apply a thin layer only.
- Choose the low-fat alternatives of the foods, like low-fat milk.
- Limit your consumption of fatty meat.
- Get rid of all fat on the meat, remove the skin from the chicken.
- Have your food grilled or boiled, rather than fried.