The Mayo Clinic Diet |51education.net

Is your New Year's resolution to lose weight? You may want to try the latest fad diet from the Mayo Clinic

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A team at the Mayo Clinic developed a weight loss plan that promises a "common sense" approach to shedding pounds.

Read on to learn about the five healthy habits you should add to your lifestyle, and the five habits you should break.

Healthy Breakfast

Eating a healthy breakfast is essential to losing weight. If time is an issue, put out a bowl, spoon and the cereal box on your table the night before. Choose your cereal by looking at the label for fiber (more) and sugar content (less).

If you don't care for cereal, there are healthy ways to make French toast or breakfast sandwiches. Be creative!

Fruits and Vegetables

Eat at least four servings of fruits and vegetables each day. Fruits and veggies have lots of bulk and few calories.

Vary between raw and cooked veggies. Fruits are great because you can snack on them anytime. Look for ways to incorporate fruits and vegetables into your meals - add them to pizza, soups and sandwiches.

Healthy Fats

Enjoy healthy fats, which are heart healthy. Try reduced-fat yogurt, cheese and sour cream.

Choose your meats with the least amount of fat possible. And look for foods that are low in saturated and trans-fats.

Eat Whole Grains

Whole grains have important vitamins, minerals and fiber. Opt for whole-grain breads and bagels, or try foods like brown rice or whole-wheat spaghetti. If you are making pancakes, waffles or muffins, use whole-grain flour.

Get Moving

You must get at least 30 minutes of exercise - even if it's walking - every day. Exercise burns calories.

Don't make excuses any longer. Take the stairs instead of the elevator, or park your car further from your destination. Ask a friend to join you.

No Eating in Front of TV

No more eating in front of the television.

Studies show this habit equals increased weight gain. The same goes for eating while on the computer. You are less likely to overeat if you aren't engrossed in a show or Web site.

If you want to watch TV, use that time to exercise.

No Sugar

Sugar has calories, and no nutritional value, so cut it out of your diet.

Before you start the diet, cleanse your home of sodas and other sweets. If you are craving some sugar, eat fruit.

Spices are a good substitute for sugar too - cinnamon, allspice, ginger or nutmeg.

Also, alcohol counts as sugar - so no drinking during this diet.

Snack Less

No more unhealthy snacking. This includes foods like cookies, chips, candy and ice cream. If you want to snack, eat veggies like baby carrots or fruit like oranges and kiwis.

Moderate Meat

Limit your daily consumption of meat to about three ounces - or the size of a deck of cards. Even "lean" cuts have a little bit of saturated fat and cholesterol.

Remember, soy products like tofu are a good source of protein.

Don't build your meals around meat; instead build them around your vegetables or whole-grain pasta.

If you are going to eat meat, don't fry it. You are better off to broil, roast or bake it.

In the mood for a burger? Try a veggie burger instead of a meat one. Avoid Restaurants, Eat Home-Cooked Meals

Eat Home-Cooked Meals

Stop eating out. It's too dangerous because you'll be tempted to try foods you should not be eating. Opt to eat more home-cooked foods.

If you are pressed for time, stop at the deli and order healthy sandwiches and soup. Keep your pantry stocked with items essential for home cooking: rice, beans, spices, etc.

If you are going to eat out, be smart about it. Avoid appetizers and if you start to feel full, don't force yourself to finish the meal. Ask for low-fat salad dressing, or even a plain salad.

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