When It Comes To Healthy Eating, Learn To “RISE”

In his book Lose It For Life, Dr. Steven Arterburn provides a helpful healthy eating acronym: R.I.S.E. RISE is a dieting strategy that stands for reduce,increase, substitute, and eliminate.

You first reduce bad food choices, then increase good food choices. Next you make quality food substitutions, and finally eliminate the unwanted foods from your eating plan.

Reduce:

• Sugar and High Fructose Corn Syrup
• Processed Foods
• Saturated Fats and Trans fats
• Chemicals and Nitrates
• Junk Food Calories

Increase:

• Vegetables
• Fruits
• Whole Grains
• Legumes
• Lean Meats
• Nuts
• Good Fats
• Fiber
• Exercise

Substitute:

• Use lower sugar foods
• Whole foods for processed foods
• Use olive oil instead of canola oil
• Eat 100 calorie snacks
• Use lower calorie food choices instead of high calorie choices
• Recipe books with statistics instead of those without

Eliminate:

• Sugar and High Fructose Corn Syrup
• Processed Foods
• Saturated Fats and Trans Fats
• Chemicals