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In Florence talks, Mayo Clinic author lists habits for healthy eating

November 9, 2018

FLORENCE, S.C. – People seeking to lose weight in Florence received some advice from the Mayo Clinic Thursday afternoon.

Dr. Donald Hensrud, director of the Mayo Clinic Healthy Living Program, spoke at the Floyd Conference Center on the campus of Carolinas Hospital System about the second edition of his book, “The Mayo Clinic Diet.” The book contains lists of five habits to add that ensure dieters lose weight and five habits to break to ensure weight loss. The goal in the book is to stick with these habits for two weeks in which dieters should lose 6 to 10 pounds.

The five habits to add are eating a healthy breakfast, eating fruits and vegetables, eating whole grains, eating healthy fats, and exercising.

On its website, the Mayo Clinic recommends a whole-grain cereal or toast, low-fat or skim milk, or an egg. Other options are low-fat or fat-free yogurt, nuts, seeds, or nut butters.

Vegetables, fruits and whole grains are not very energy-dense foods, meaning one must consume a lot of them to receive a lot of calories. This makes vegetables, fruits, and whole grains an ideal weight-loss choice because by eating a lot of them, the body will feel full, making it easier not to consume as many calories, and ultimately easier to lose weight.

Fats like olive or vegetable oils, nuts and nut butters are heart-healthy but should be used sparingly because they are very energy dense, meaning one does not have to consume a lot of them to receive a lot of calories.

Exercising for 30 minutes every day helps burn calories and offers a number of health benefits including a lowered risk of heart disease, cancer and diabetes.

The five habits to break are watching TV while eating, eating processed sugar, eating snacks other than fruits and vegetables, eating more than moderate quantities of red meat and low-fat dairy, and eating at restaurants.

Watching TV is associated with a sedentary lifestyle, which has been associated with weight gain. Sugar and snacks are very energy dense, meaning one does not have to consume a lot of them to receive a lot of calories which makes losing weight more difficult, red meats and dairy can contain lots of “bad” cholesterol, and restaurants can contain larger portion sizes and energy-dense foods.

The book is available through Amazon. For more information on the diet, visit the Mayo Clinic’s website at diet.mayoclinic.org.

Carolinas Hospital System is a member of the Mayo Clinic Care Network which allows the hospital to work with the Mayo Clinic to serve its patients.

The Mayo Clinic is an academic medical center in Minnesota focusing on clinical practice, education, and research.

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