Men & Women’s Holiday Eating Patterns – Which Best Describes You?

Men & Women this easy Chart shows common eating patterns, from high fat to heart healthy, as well as the possible health risks associated with each one.  Which best describes you?  Use this chart as a guide with some great solutions!

What’s your eating style?

Researchers with the Framingham Nutrition Studies have identified several characteristic eating patterns, for men and women, that reflect different dietary preferences—and different health risks. Check the chart below to see what category best describes you. Then consider how you can satisfy your palate and still make healthier choices.

 

EATING STYLE

WAYS TO IMPROVE

MEN

EMPTY CALORIES. You like your meat well-marbled, your milk whole, and have a weakness for snacks and sweets.

Substitute fruits for sweets, and try to eat more vegetables and whole grains. Fry less, bake more. Decide what you can live without and enjoy treats in moderation.

LOW VARIETY. You’re not one to overindulge, and find comfort in your routine, sticking with just a few favorite fruits and vegetables.

Although your choices are mainly healthy, add variety in your produce selection and whole grains to get the full complement of nutrients.

AVERAGE GUY. You eat moderate amounts of whatever is put in front of you, and don’t usually go for lean protein or low-fat dairy.

The good news is that you enjoy a variety of foods, getting a wide range of nutrients. A few more thoughtful choices could bump you up to heart-healthy status.

HIGH STARCH. You prefer lean protein but like to butter everything. Refined starches and desserts are a weakness.

You can keep your carbs as long as most are whole grain. Buy spreads and sprays that are free of trans fats and have little or no saturated fat.

HEART HEALTHIER. You have a varied diet that includes fruits and vegetables, some leaner meat and low-fat dairy, and at least some whole grains.

Most of your food choices are healthy, but you could still reduce your saturated fat by consistently choosing low-fat dairy and swapping some animal protein for beans and legumes.

WOMEN

EMPTY CALORIES. Sweets and sugary drinks are your downfall and you’re not big on vegetables. You’re not much of a drinker, though, and don’t go for high-cholesterol foods such as full-fat cheese.

You have a higher risk than men for abdominal obesity. But there are many ways to satisfy your cravings without going overboard on fat and sugar. Focus less on restriction and more on bringing healthier fruits and vegetables back into your diet.

HIGH FAT. You’re apt to skip snacks in favor of a hearty meal: fried chicken and potatoes, buttery white rolls, and dessert. You’re not big on low-fat foods, legumes, or fruits.

It’s time to explore the abundance of flavorful, low-fat menu options and recipes. Satisfy your sweet tooth with lower-fat, lower-sugar fruit desserts such as a scoop of frozen yogurt with fresh strawberries.

MODERATE EATER, NOT-SO-MODERATE DRINKER. You don’t overeat and you limit desserts and sweet drinks. But you do indulge in wine, fatty or salty snacks, and cholesterol-rich foods such as eggs.

You get lots of calories from alcohol, mostly wine. Limit yourself to one drink daily and check your serving size (5 ounces can look like a splash in the bowl of a red-wine glass.) Look for ways to reduce animal and trans fats, and substitute healthier snacks.

LIGHT EATER. You keep your weight down by eating smaller portions and limiting choices. Your weight tends to fluctuate, though, and you follow periods of indulgence with strict dieting.

If you’re frequently on a diet your eating style is too restrictive. Stick with heart-healthy choices, but try to eat a bit more. Repeated weight fluctuations might increase your cardiovascular risk.

HEART HEALTHY. You base your diet on fruits, vegetables, lean protein, whole grains, and low-fat dairy. You’re not into diet drinks or snack foods. Sweets and fatty foods are an occasional indulgence.

Keep up the good work. You’re in the healthiest group overall, but there’s still room for improvement. The ability to convert protein to muscle may decrease with age in women, so make sure you get plenty of lean protein.

 

 

 

Men & Women this easy Chart shows common eating patterns, from high fat to heart healthy, as well as the possible health risks associated with each one.  Which best describes you?  Use this chart as a guide with some great solutions!

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