Posts Tagged ‘health’

1. Eat at least three meals a day and plan your meals ahead of time. Whether you’re eating at home, packing a lunch or eating out, an overall eating plan for the day will help keep you on track.
2. Try changing from a large dinner plate to a smaller one. Balance your plate with the right portions of a variety of foods. Half your plate should be filled with vegetables, one fourth with lean meat, poultry or fish and one fourth with grains. To round out your meal, add a glass of fat-free or low-fat milk and a serving of fruit for dessert.
3. Pick one place to sit down and eat at home. Eating unconsciously while doing other things, like watching TV, may lead to eating more than you think.
4. Know when you’ve had enough to eat. Quit before you feel full or stuffed. It takes about 20 minutes for your brain to get the message that your body is getting food. When your brain gets this message, you stop feeling hungry. So, fast eaters—slow down and give your brain a chance to get the word.
5. Get plenty of fiber from fruits, vegetables, beans and whole grains. Fiber can help you feel full longer and lower your risk for heart disease and type 2 diabetes.
6. Become portion savvy. Keeping tabs on your portion sizes helps you manage your calorie intake—a must in any effective weight management strategy. Try this: without using a measuring cup, pour what you think is one cup of dry cereal or one-half cup of rice or pasta into a bowl. Now check the actual amount with a measuring cup. How close is your estimate?
7. Snack smart. Choose snacks by the calories and nutrients they provide. Include snacks as part of your daily calorie allowance and limit portions to one serving. Plan for nutritious snacks to prevent between-meal hunger. Keep portable, healthy snacks in your desk, backpack or car.
8. Find your balance between food and physical activity. Regular physical activity is important for your overall health and fitness—plus it helps control body weight, promotes a feeling of well-being and reduces the risk of chronic diseases.
9. To help control body weight, the Dietary Guidelines for Americans recommends that adults be physically active for about 60 minutes a day. You can break up your physical activity into 10 minute sessions throughout the day. If you are currently inactive, you may need to check with your doctor concerning increased physical activity.
10. Make sure your weight loss plan is right for you.
    Does it include:
    • Foods from all food groups?
    • The right number of servings from each group?
    • Food you will enjoy eating for the rest of your life?
    • Foods you can buy at the supermarket?
    • Some of your favorite foods?
    • Foods that fit your budget and lifestyle?
    • Regular physical activity or exercise?
    If the answer is “yes” to all the questions, your weight loss plan is right for you.

Source:  The American Dietetic Association