This is the second of a two-part series on staff health related to weight loss and healthy eating. Part I reviewed criteria to consider before selecting a specific diet or weight-loss product (see Issue 2-5). This article presents information on healthy eating.
Whether or not you are trying to lose weight, the diet you choose should be one that you can live with for the rest of your life. Here are some general guidelines to help you develop a healthy, balanced diet that is easy to enjoy every day.
Eat a variety of foods. It is recommended that adults eat at least three servings of vegetables and two servings of fruits; six servings of grain products, such as high fiber breads, cereals, pasta, and rice, Remember, a "serving" is a small amount, usually 3-4 ounces, or 1/2 cup or less.
Limit the fat in your diet. No more than 30 percent of your total calories should come from fat. And a teaspoon of fat contains more than twice the calories as a teaspoon of fruit or vegetables! (One gram of fat is 9 calories; one gram of protein or carbohydrate is 4 calories.)
Include two or three servings of the meat group a day (daily total of about six ounces) for protein. Although meat can be high in fat, you can choose leaner cuts of meats, trim fat, take the skin off chicken, and avoid frying foods to lower the amount of fat you eat. Fish and pork are healthy choices as long as they are not fried or cooked with a lot of fat. You can also substitute starchy beans or peas as the "meat" or protein source for that meal.
Include two or three servings of milk and milk products per day (one serving is 1 cup or 8 ounces). Dairy products are important sources of calcium and vitamin D. Choose skim or low fat milk and fat free or low fat yogurt or cheese. If you have trouble digesting or are allergic to milk products, ask a Registered Dietitian about other high calcium foods.
Use salt and sodium only in moderation. Wake up the flavor of meats by marinating them in lemon juice, tomato juice, or kiwi. Herbs and spices also are a good way to perk up dishes.
Drink water! Your body needs 48 to 64 ounces of water each daily. Water has no calories, and helps keep things "moving" in your body. It also can help give a healthy glow to your skin.
"Dieting" is not a matter of willpower but of planning. Following a diet does not mean starving to lose weight. Watching food intake is sensible for everyone, regardless of weight. It may help to keep a daily food diary, writing down what you ate, how much, and when you ate it. If you find yourself eating sugar, desserts, chips, or too much of any food, try to figure out what events lead you to make these choices. Often, people eat when they are not truly hungry, but because they are upset, bored, or even happy. This is called "emotional eating." If this is happening to you, try some of these tips to control your eating:
- Eat smaller portions and limit second helpings.
- Only eat when sitting at a table, and do not do any other activity while you eat.
- Eat slowly and chew your food well. Set your fork down between bites.
- Make mealtimes pleasant.
- Avoid skipping meals and snacking between meals (and while cooking!).
- Eat only off your own plate.
- Portion out your meal among the places, and put away any leftovers before eating.
- Cook ahead of time to avoid making poor choices when you are rushing, and freeze meals in appropriately-sized portions.
- If you choose to eat a food that is high in sugar, fat, or sodium, get back on your healthy eating plan the very next meal.
Regular exercise also can help you lose weight or maintain your body weight. Exercise burns calories, may decrease your appetite, and gives you something to do besides eating!
If weight loss is your goal, you may find a time when your weight reaches a certain level and you seem to stop losing weight. Keep a food diary again (if you have stopped) so that you can discover what the problem is. Perhaps your body has adjusted to that calorie level, and you may need to safely increase the exercise and drink more water.
If you are still having problems losing weight, contact your physician for a referral to a Registered Dietitian. A trained professional can help plan your meal pattern adjusted to the correct number of calories you will need, assist you in planning menus, adjust your favorite recipes to be more healthy, offer tips for losing weight, and support your weight loss efforts. Good luck, and remember diet really is a four-letter word--it spells--LIFE.
By Pam David, RD, Nutrition Consultants, Inc.
Resources
www.eatright.org can help you locate Registered Dietitians in your area, or call 900-CALL-A-RD to get sound advice from the nutrition experts. (Rates for the RD line are available on the website).
