Eat Healthy, Exercise and Stay Healthy
For overall healthier eating, consider the following:
- Eat a sensible serving size. Knowing the appropriate serving size is part of eating smart.
- Add color to your plate by eating more fruits and vegetables. Think red, green and orange--fruits and vegetables are packed with nutrients.
- Expand your tastes by exploring the wide world of foods and get the nutrients you need.
- Try a new food or recipe at least once a month.
- Make moderation your goal -- you decide how much and how often. Look at the big picture, it’s what you eat over several days - not just one day or one meal - that’s important.
- Develop a personal fitness plan that fits your lifestyle.
You’ve probably heard this before but breakfast is the most important meal of the day.
Trying to lose weight? Breakfast curbs your hunger and helps prevent binge eating later in the day. We realize it can be difficult to find the time for breakfast with our hectic lifestyles so here are a few tips of some things you can eat “on the run.”
Easy Breakfast Choices
- Ready-to-eat whole-grain cereal topped with fruit and a cup of yogurt.
- Whole-grain waffles topped with peanut butter, fruit or ricotta cheese.
- A whole-wheat pita stuffed with sliced hard-cooked eggs.
- Hot cereal topped with cinnamon, nutmeg, allspice or cloves
- Peanut butter on a bagel with fresh fruit.
- Breakfast smoothie.
- Vegetable omelet with a bran muffin and orange juice.
Lunch and the Busy Person
Do you eat at your desk or frequently snack? Here are some healthy ideas:
- Plan ahead. Know what & where you are going to eat before the lunch hour hits.
- Some healthy lunch suggestions include sandwiches made with lean meats, and added tomato, peppers or other vegetables, baby carrots, yogurt and a piece of fruit. Or you can try a “bag” of salad with a few cut up vegetables.
- Fast food on the agenda? Try hamburgers (hold the mayonnaise), grilled chicken sandwiches, salads, baked potatoes, bean burritos and turkey subs.
- Snack attack? Granola bars, canned fruit, single-serve low fat popcorn and yogurt make great snacks.
Nutrition for Heart Health
Help keep your heart healthy with the following suggestions:
- Stock up on healthy foods. You are less likely to make bad choices if you stock up on healthy foods.
- Keep a food diary for at least three days. You may be surprised at what you learn.
- Make healthier choices when eating out. Ask for a heart healthy menu and avoid “all you can eat” buffets.
- Don’t omit meals.
Source: American Dietetic Association. www.eatright.org, accessed December, 2010.
How to Lower Body Weight
- Have a physically active lifestyle and eat healthy every day.
- Increase your physical activity to a total of 30 minutes a day, no less than 10 minute increments, most days of the week.
- Eat slowly. It takes about 20 minutes for your stomach to signal your brain that you are full.
- Cut back on the fat in your food choices. Keep the fat content of your diet to 30% or less of your total daily calories.
- Increase the fiber in your diet by eating fruits, vegetables, beans, and whole grain breads and cereals.
- Eat a variety of foods from ChooseMyPlate.gov.
- Eat five or more fruits and vegetables every day.
- Control your portion sizes. Fat free products still have calories, so be careful how many total calories you eat each day.
- Drink plenty of water every day.
- Learn to read food labels.
- Choose health, not appearance, as your reason to lower your body fat level.
- Meet with a registered dietitian, if needed, to help you develop a personal food plan.
This interactive tool calculates your body mass index, which will help you to determine if you’re overweight. If you are, this tool will help you to take positive action.
You’ll find healthy recipes, reduced-calorie menus, guidance on losing weight, tips for controlling your weight, tips for eating out healthily and healthy shopping. This tool is provided by the National Heart, Lung and Blood Institute as part of the organization’s Obesity Education Initiative.
Personal Health Assessment
Your Personal Health Assessment will help you to develop a wellness program specifically tailored to your needs.