Healthy Eating for a Healthy Weight

Leave those fad diets at the door. We know strict diets and intensive exercise regimens may work at first, but they rarely last. The secret to looking good and feeling even better is not a 2-week juice cleanse, but a long-term lifestyle change. Some ways to adjust your lifestyle include rethinking recipes, eating breakfast, opting for healthier choices, and portion control.

Think of how your day begins.

As you hustle out the door, do you grab that cup of coffee in the drive-through and call it breakfast? You should think twice. Starting your morning by eating a healthy breakfast is the best way to start your day, as it provides your body with the energy it needs to keep you focused and going throughout the day. The key to a balanced breakfast is to include protein, whole grains, fruits and vegetables. So try to incorporate these on a daily basis.

What is Typical

To start making better choices, consider what foods you eat on a typical day. Are there ways to cut back on calories? You might consider opting for low-fat milk with your morning coffee or sub broth bases instead of cream bases in your favorite recipes. When cooking or eating meat, be sure to trim all the fat. You can alter almost any of your favorite dishes, without compromising the flavor.

Say Guh’, What You Drinkin?

Another easy way to cut your daily caloric intake is to rethink your snacks and drinks. Research shows that you get full on the amount of food you eat, not the number of calories you consume. So, it should not come as a surprise that your beverage selections might be adding empty calories and leaving you hungry.

You can eliminate about 240 calories simply by replacing your sugar-sweetened beverage with water.

To satisfy your 2pm hunger pain, reach for some raw vegetables with salsa or fat-free ranch dip instead of chips.

Apples & Bananas

Fruits and vegetables should be incorporated in your dietary plan. These foods make you full faster and contain much less calories that your typical snack. While it is important to add these fruits and vegetables to your diet, try to substitute them for what you would have had, as they contribute to your calorie intake. You should also give special consideration to how you prepare your fruits and vegetables, as it may offset the benefits of eating them in the first place.

Size DOES Matter

Another healthy living tip is to pay attention to the size of your meals. Avoid eating the whole dish, consider using a separate plate and measuring out a serving size to avoid mindless eating. When eating out, take control of the amount of food you consume by splitting your entrée with a friend or boxing up half of your meal when it arrives and taking it home.

By making these simple changes, you can work towards healthy living.

Source: Centers for Disease Control and Prevention, Academy of Nutrition and Dietetics


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