Things to keep in mind...
- Diet is linked to many of the leading causes of illness and death...including heart disease, cancer, diabetes, and obesity.
- A “healthy” diet will support weight control and wellness.
- Food is fuel...consider the quality, amount, and timing of your meals.
- Weight control is a matter of energy balance...you must burn more calories than you consume to lose weight.
Tips to improve quality:
- High-quality, nutrient dense carbohydrates should provide 2/3rds of daily calories.
- Limit intake of high-fat, greasy, oily, fried foods...fat makes you fat!
- 5+ servings of fruits and/or vegetables each day.
- 2-3 servings of low-fat, calcium-rich foods each day.
- Limit empty-calorie beverages like soda and sweetened drinks.
Tips to improve portion control:
- Slow down.
- Pay attention to what you're eating.
- Don't go back for seconds.
- Out of sight, out of mind.
- Avoid “portion distortion”...read food labels.
Tips to improve timing:
- Don't skip meals...start with breakfast.
- Eat consistently...every 3-4 hours.
- Coordinate calorie intake with physical activity level.
- Limit late-night eating.
Check out http://www.choosemyplate.gov for a personalized eating plan.
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