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The following
suggestions will help you save money when shopping for food.
• Use a grocery
list. You will be less likely to pick up extra items.
• Shop at the
lower-priced food stores. Convenience stores often charge the highest prices.
• Compare
price-per-ounce or other unit prices on shelf labels. Stock up on
non-perishable items with low per-unit costs.
To help you make
healthy food choices, federal dietary guidelines are posted at
www.health.gov/dietaryguidelines/.
Federal regulations require many foods label their fat content, fiber and
nutrients. For additional information on food shopping, food safety, nutrition,
and related topics, contact the U.S. Department of Agriculture, the Food and
Drug Administration, www.pueblo.gsa.gov/food.htm, and
www.nutrition.gov.
Find other
nutrition websites at www.navigator.tufts.edu.
Weight Reduction
If you need to lose
weight, talk with your doctor about the weight loss options that are best for
you. Most health experts agree that the best and safest way to lose weight is
to modestly cut calories, eat a balanced diet, and be physically active each
day. Steer clear of harmful “self help” weight loss tactics, such as
smoking, fasting, purging, or abusing laxatives.
To make sure you safely
lose pounds not just dollars, ask these questions:
• How does the
product or service work? People usually do best when they reduce their usual
calorie intake or increase the calories they use by 500 – 1,000 per day.
This allows you to eat enough for good nutrition and, if followed daily, helps
you lose about 1 to 2 pounds a week.
• How much will it
cost? Ask for an itemized price list that includes membership fees, fees for
weekly visits, and costs for items such as diagnostic tests, food, meal
replacements, dietary supplements, and other products in the
program.
• How well does it
work? Ask to see studies that document success. Look for how many people
completed the program, how much weight they lost, and how successfully
they’ve kept the weight off over a one-year period or longer.
• What are the
risks? Get details about side effects that can occur. Check with your doctor
before you take prescriptions, over-the-counter weight loss drugs, or dietary
supplements. Diets that require drastic food restriction should be under the
supervision of a physician.
• How many
calories will you eat each day? For diets under 1500 calories, be sure to check
with your health care provider to make sure you meet all your nutrient
needs.
• Does the program
include regular physical activity?
• What are the
staff qualifications? Ask about their training, experience and
credentials.
• What type of
attention will you receive? For example, will you get individual counseling or
group support? How often?
Complaints concerning
fraudulent weight loss claims should be directed to the Federal Trade
Commission.
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