Eating Right for a Healthy Weight

July 22, 2010 at 7:46 pm Leave a comment

Achieving and maintaining a healthier weight will contribute to your overall health and well being. The American Dietetic Association offers the following tips for adults who want to make changes in their lifestyle and move toward a healthier weight.

  • Develop a plan for lifelong health, not just short-term weight loss. Don’t lose sight of the big picture: achieving overall good health. By putting more emphasis on your health, experts say you can raise your overall self-esteem, resulting in healthy eating, weight loss and improved health.
  • Eat a least three meals a day and plan your meals ahead of time. Balance your plate with the right portions of a variety of foods. Half 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.
  • Switch to a small dinner plate from a larger one. It may help you feel satisfied with reduced portions.
  • Start your meal with low calorie foods like fruits, vegetables and salads. Then move on to the main course and side dishes.
  • Know when you’ve had enough to eat. Quit before your feel full or stuffed. It takes about 20 minutes for your brain to get the message that your body is getting food. So if you eat fast, slow down and give your brain a chance to get the word.

Snack smart by choosing snacks by the calories and nutrients they provide. Include them as part of your daily calorie allowance and limit portions to one serving.

Entry filed under: Nutrition.

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