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
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