Is your refrigerator packed with unhealthy leftovers? Are your shelves stocked with an assortment of chips and cookies? It’s time to turn over a new leaf. If you’re one of the many who have resolved to shed some unwanted pounds, you have no shortage of diets to choose from. Should you opt for low fat or low carb? Atkins or South Beach? Weight Watchers or Jenny Craig? While you need to find a plan that’s right for you and your lifestyle, keep in mind that nutrition experts agree that in the end, it all boils down to the right combination of calories and physical activity.
Eating well and being active while maintaining a healthy weight can greatly reduce your risk of disease. Eating healthy isn’t necessarily hard, it’s whether you have the motivation to make the choice. Start by assessing your food choices and lifestyle now so you know where to make changes. Set goals and be realistic, dividing large goals into smaller more specific goals. Good nutrition and a balanced diet will help you and your entire family to have a healthier lifestyle. Whether your child is a toddler or a teen, you can take steps to improve nutrition and encourage smart eating habits.
Preparing meals at home is a great way to save money, eat healthy, and spend time with your family. When grocery shopping, use the Food Guide Pyramid as a guide. It provides balance and variety. Choose low-fat/low-calorie versions of your favorite ingredients and learn how easy it is to modify your favorite recipes. Substitute those bad saturated fats for unsaturated fats such as canola and olive oil, use margarine instead of butter, and choose low-fat dressings. Your family will enjoy the meals you cook for them and you can feel great about what you’re eating. Make sure to eat plenty of fruits and vegetables daily (at least five servings) to incorporate fiber into your diet along with whole wheat bread, bran cereals and legumes. Fiber reduces our risk of diseases such as heart disease while keeping our weight down by keeping us feel ‘full’ longer. Snacking is fine, but snack on something healthy like carrot sticks, low fat crackers with reduced fat peanut butter, fruit, or yogurt. If you keep a journal of your daily food intake, you will have a better understanding of what you are eating too much of, or too little of. You can then organize a plan that’s right for you.
When preparing meals to take to work or school, plan your meals and snacks before you are hungry. Choose food that’s right for your meal plan. If you can’t make your own meals and snacks, find out where to go to get good, healthy food in your neighborhood and near your job.
We love to eat out, whether it is during our lunch breaks or out to dinner with the family. Start with a salad and order dressing on the side. Order lean meat choices such as chicken, fish, lean pork or beef. Then keep it lean by trimming away any visible fat and requesting baked, broiled or grilled instead of fried or sautéed. Make sure you add vegetables as a side. Watch your portions sizes! Eat only the amount that’s right for you and take the rest home for another meal.
A healthy diet is one of the most important ways you can maintain an active lifestyle and guard against health problems. Remember, low fat, high-fiber and less salt is the best way to go. Healthy eating increases energy, improves the way your body functions, strengthens your immune system and helps prevent weight gain. Eating healthy should go hand in hand with physical activity. Together they help to prevent disease, build muscle, and expend extra calories. The goal is to gradually work towards 30 minutes of moderate to vigorous physical activity most days of the week.
A healthier you begins with good nutrition and physical activity.
The medical professionals at Careteam+ can help devise a nutrition program for you and your entire family. Call us today at 843 646 2203 or visit them online at www.careteamplus.org
