Eating Your Way to a Healthy Weight

“Garbage in is garbage out;” sound familiar? Although this refers to computers, it also applies to each of us in what we eat to feed our own bodies

Food plays such a major role in our health. Good nutrition helps us maintain a healthy weight and can help reduce your risk for serious health conditions including:

• Heart disease
• Type 2 diabetes
• High blood pressure
• Stroke
• Joint pain
• Some cancers (breast and colon)

Know What to Eat.  What foods we eat are choices we all make for our health every day. They determine our energy and are our only source for nutrients such as vitamins, proteins, carbohydrates and even important fats. If we eat a lot of unhealthy foods, we can feel tired and sluggish, and increase our chances of getting certain illnesses. So, be good to yourself, and eat a balanced diet; choose foods in each group of the Food Guide Pyramid.

• Grains - choose “whole” grain breads, pastas, cereals and rice
• Fruits and Vegetables – fresh is best, then frozen. If you buy canned, make sure they are packed in their own juice or water
• Dairy - go for low-fat or fat-free milk, yogurt or cheese
• Meat and beans - choose beans, nuts, low-fat or lean meats, fish and poultry
• Fat and oils - look for olive or vegetable oil and limit your use of solid fats like butter, margarine and lard

Know How to Eat. Most foods and drinks have calories your body needs for energy. Calories measure how much energy your body gets from the food and drinks you have each day. Any calories your body does not use for energy can cause you to gain weight. Staying active and getting frequent exercise helps your body burn more calories. Often, the reason we gain weight is because we don’t control our portion sizes. Here are a few tips to help you keep track of the amount you eat.

1. Don’t come to the table hungry. Drink a glass of water, eat a small garden salad or have a piece of fruit before your meal so you won’t overeat.
2. Don’t eat from the bag or container. Empty one serving onto a plate or bowl before eating. This is especially important when snacking in front of the TV.
3. Watch out for super-sized portions. Most restaurant servings are enough for two people. Split your food with a friend, or put half of the meal into a “To Go” box as soon as it is brought to the table.

Another way to help control hunger and weight is to eat 4-5 smaller meals and satisfying snacks each day instead of 2-3 large meals. This will speed up how fast your body burns calories and keep you from being tempted to overeat.

Based on your height and weight, the number of calories you should have in a day will vary. Ask your doctor or RN Advocate how many calories you should base your daily food choices on. Always talk to your doctor before you start any exercise or nutrition plan.