Eating Right for a Healthy Weight
Do we always wonder whether should we eat this or not? How can we eat and enjoy our meals as well as maintain a healthy optimum weight? As we know that achieving and maintaining a healthier weight will contribute to your overall health and well being. The following tips are for individuals who want to make changes in their lifestyle and move toward a healthier weight.
Start with a Plan
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 agree that you can raise your overall self-esteem, resulting in healthy eating, weight loss and improved health. Set healthy, realistic goals. When you make changes step-by-step and set realistic goals, you are more likely to succeed in reaching them. Start with two or three specific, small changes at a time. Track your progress by keeping a food and activity log. When you’ve turned a healthy change into a habit, reward yourself with a fun activity.
A. Healthy Eating Tips
#1· Eat at least three meals a day and plan your meals ahead of time.
#2 Balance your plate with the right portions of a variety of foods.
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. 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 buttermilk or low-fat milk and a serving of fruit for dessert.
#3 Try changing from a large dinner plate to a smaller one.
#4 Start your meal with low-calorie foods like fruits, vegetables and salads. Then move on to the main course and side dishes.
#5 Focus on your food. 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. 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.
#6 Get plenty of fibre from fruits, vegetables, beans and whole grains. Fibre can help you feel full longer and lower your risk for heart disease and type 2 diabetes. Become portion savvy. Keeping tabs on your portion sizes helps you manage your calorie intake—a must in any effective weight management strategy.
#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.
B. Physical Activity
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.
To help control body weight, it is recommended 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.