What’s up ya’ll? This is Jackie O., the First Lady of Fitness, Fashion, and Fun. Many people ask me, what the secret is to losing weight and keeping it off and I always tell them the secret is actually quite simple – it requires that you eat a healthy diet and exercise regularly (5-7 times per week for 60 minutes). Here are a few tips that I would like to share with you all!
(1) Binge on vegetables, especially leafy greens rich in vitamins and minerals.
(2) Move your body by doing at least 60 minutes of physical fitness activities 5-7 times per week.
(3) Eat more omega-3-fatty acids in the form of flax (seed or oil) and fresh wild salmon.
(4) Incorporate antioxidants into your diet by eating fresh fruits like blueberries and drinking green tea.
(5) Eliminate trans-fatty acids and hydrogenated fats; choose healthy oils like olive, walnut, canola, and flaxseed.
(6) Get enough fiber and calcium into your diet (fiber 25-35 grams per day; calcium- see below)
Table 1: Adequate Intakes (AIs) for Calcium [1]
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| Birth to 6 months | 210 mg | 210 mg | ||
| 7-12 months | 270 mg | 270 mg | ||
| 1-3 years | 500 mg | 500 mg | ||
| 4-8 years | 800 mg | 800 mg | ||
| 9-13 years | 1,300 mg | 1,300 mg | ||
| 14-18 years | 1,300 mg | 1,300 mg | 1,300 mg | 1,300 mg |
| 19-50 years | 1,000 mg | 1,000 mg | 1,000 mg | 1,000 mg |
| 50+ years | 1,200 mg | 1,200 mg |
Source: NIH
FIBER CONTENT OF VARIOUS FOODS
| Food | Amount | Fiber (g) |
| SOURCE: Adapted from Edlin et al., 2002. | ||
| Whole-wheat bread | 1 slice | 1.6 |
| Rye bread | 1 slice | 1.0 |
| White bread | 1 slice | 0.6 |
| Brown rice (cooked) | ½ cup | 2.4 |
| White rice (cooked) | ½ cup | 0.1 |
| Spaghetti (cooked) | ½ cup | 0.8 |
| Kidney beans (cooked) | ½ cup | 5.8 |
| Lima beans (cooked) | ½ cup | 4.9 |
| Potato (baked) | Medium | 3.8 |
| Corn | ½ cup | 3.9 |
| Spinach | ½ cup | 2.0 |
| Lettuce | ½ cup | 0.3 |
| Strawberries | ¾ cup | 2.0 |
| Banana | Medium | 2.0 |
| Apple (with skin) | Medium | 2.6 |
| Orange | Small | 1.2 |
| Food | Milligrams (mg) per serving | Percent DV* |
| Yogurt, plain, low fat, 8 ounces | 415 | 42 |
| Sardines, canned in oil, with bones, 3 ounces | 324 | 32 |
| Cheddar cheese, 1.5 ounces | 306 | 31 |
| Milk, nonfat, 8 ounces | 302 | 30 |
| Milk, reduced-fat (2% milk fat), 8 ounces | 297 | 30 |
| Milk, lactose-reduced, 8 ounces** | 285-302 | 29-30 |
| Milk, whole (3.25% milk fat), 8 ounces | 291 | 29 |
| Milk, buttermilk, 8 ounces | 285 | 29 |
| Mozzarella, part skim, 1.5 ounces | 275 | 28 |
| Yogurt, fruit, low fat, 8 ounces | 245-384 | 25-38 |
| Orange juice, calcium-fortified, 6 ounces | 200-260 | 20-26 |
| Tofu, firm, made with calcium sulfate, ½ cup*** | 204 | 20 |
| Salmon, pink, canned, solids with bone, 3 ounces | 181 | 18 |
| Pudding, chocolate, instant, made with 2% milk, ½ cup | 153 | 15 |
| Cottage cheese, 1% milk fat, 1 cup unpacked | 138 | 14 |
| Tofu, soft, made with calcium sulfate, ½ cup*** | 138 | 14 |
| Spinach, cooked, ½ cup | 120 | 12 |
| Ready-to-eat cereal, calcium-fortified, 1 cup | 100-1,000 | 10-100 |
| Instant breakfast drink, various flavors and brands, powder prepared with water, 8 ounces | 105-250 | 10-25 |
| Frozen yogurt, vanilla, soft serve, ½ cup | 103 | 10 |
| Turnip greens, boiled, ½ cup | 99 | 10 |
| Kale, cooked, 1 cup | 94 | 9 |
| Kale, raw, 1 cup | 90 | 9 |
| Ice cream, vanilla, ½ cup | 85 | 8.5 |
| Soy beverage, calcium-fortified, 8 ounces | 80-500 | 8-50 |
| Chinese cabbage, raw, 1 cup | 74 | 7 |
| Tortilla, corn, ready-to-bake/fry, 1 medium | 42 | 4 |
| Tortilla, flour, ready-to-bake/fry, one 6″ diameter | 37 | 4 |
| Sour cream, reduced fat, cultured, 2 tablespoons | 32 | 3 |
| Bread, white, 1 ounce | 31 | 3 |
| Broccoli, raw, ½ cup | 21 | 2 |
| Bread, whole-wheat, 1 slice | 20 | 2 |
| Cheese, cream, regular, 1 tablespoon | 12 | 1 |
* DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents among products within the context of a total daily diet. The DV for calcium is 1,000 mg for adults and children aged 4 and older. Foods providing 20% of more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.
(7) Drink tons of water to stay hydrated (eliminate sodas, caffeine and alcohol).
(8) Create “TO GO” snacks that you can put in your purse (ziplock bags with sliced apples, celery and peanut butter – foods you can eat when you’re on the go, or can’t eat lunch or dinner on time, etc.)
(9) Identify your “danger zone” foods (foods you have trouble exercising portion control) and completely eliminate them from your diet.
(10) Cut out refined and processed sugar.
(11) Consume whole grain instead of starchy “white” carbohydrates.
REMEMBER: IN ORDER TO LOSE WEIGHT AND KEEP IT OFF YOU MUST MAKE EXERCISE AND EATING RIGHT PART OF YOUR LIFESTYLE!
