• Dr. Hansra

Trying to lose weight? Get started with this small adjustment

Many of us have complained of increased weight gain while spending more time at home social distancing. A major factor is unhealthy snacking. It's easy to go for a bag of chips, cookies, or other high calorie foods while at home in close proximity to our kitchens. We've all been under more stress for a variety of reasons and this makes us want to consume more calorie rich foods as a compensation mechanism. Instead, try developing healthy snacking habits to curb weight gain during difficult times.





Fruit is an excellent low calorie snack packed with health benefits. Most people enjoy fruit when it is cut, peeled, or sliced prior to serving. For some it's hard to eat fruit in the natural state. We've all been in the following situation of shopping at the grocery store saying to ourselves: " OK I'm gonna start eating healthier today! " and we pick up a big bag of apples, oranges, etc...and then we go home with good intentions. Days later that same bag of fruit just sits on the counter unconsumed until it gets moldy then we throw it away! We are conditioned to eat things in packages, ready to eat, or food with pleasant appearances. One easy tool you can use to increase your odds of eating healthy is a fruit slicer. You can get one at almost any store: Walmart, Target, Bed Bath and Beyond, etc. for five to ten dollars. My family immediately started eating at least one pear and one apple a day with this simple tool! a fruit slicer is a low cost investment with high payoffs. A fruit slicer won't solve all your weight loss and health goals but it will get you on the right track.


"The little things add up to achieve something big (like weight loss)" -Dr. Hansra @www.smartandeasyhealth.com



What's the bottom line?


Most of us don't eat enough of the recommended fruits and vegetables (1). Fruits are an important source of fiber which keeps you full and promotes #weight-loss (1-4). Other important benefits of fruits include:


- Improved #gastrointestinal health (1,3)

- Prevention of #cardiovascular disease (1-4)

- Prevention type 2 #diabetes (1,4)

- Prevention of #stroke (2)

- Prevention of #metabolic syndrome (1)

- Prevention of high #cholesterol (1,3)

- Prevention of high #blood-pressure (2,3)

- Prevention of certain #cancers (1-3)




Pick up a food slicer today and get on track to snacking healthy and lose the weight. Remember: The little things add up so each small healthy choice you make will make a significant difference in your overall health.



References:


1) Dreher ML. Whole Fruits and Fruit Fiber Emerging Health Effects. Nutrients. 2018;10(12):1833.


2) Van Duyn MA, Pivonka E. Overview of the health benefits of fruit and vegetable consumption for the dietetics professional: selected literature. J Am Diet Assoc. 2000;100(12):1511-1521.


3) Pem D, Jeewon R. Fruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article. Iran J Public Health. 2015;44(10):1309-1321.


4) Amiot-Carlin MJ. Consommation des fruits et légumes : quels avantages, quels risques ? [Fruit and vegetable consumption: what benefits, what risks?]. Rev Prat. 2019;69(2):139-142.


Disclaimer:


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