The More You Know

NUTRITION

"Nearly 60 million American adults are obese. Let's all eat healthy, get some exercise and start making smart choices. Don't become part of the uncomfortably growing statistic." - Alison Sweeney, The Biggest Loser

What a Healthy Diet Can Do for You

Eating right makes you feel good, and it's important for reducing your risk for diseases like heart disease, certain cancers, diabetes, stroke and osteoporosis. It's no secret that good nutrition plays an essential role in maintaining health.

Healthy foods contain essential vitamins, minerals and fiber that may help protect you from disease. People who eat healthful diets are likely to have fewer health complications due to poor nutrition and are able to control their weights more easily.

Obesity in America

In the past 20 years, there has been a dramatic increase in obesity in the United States. Today, roughly 32% of American adults meet the criterion for obesity. Studies show that obesity-related death may soon overtake smoking-related death as the #1 cause of early death in the U.S. For this reason, it is widely predicted that today's generation of youth will be the first to fail to outlive its parents.

Where to Begin

What's the recipe for maintaining or losing weight? A balance of eating well and being active is the answer, but the challenge is to begin developing habits that will take one to two years to develop and maintain.

In addition to caring about your own body, take responsibility for the health of children. Your actions will speak far louder than your words. If you often eat snacks, drinks and processed foods that are high in calories, fats, and sugars, then your child will do so also. If you exercise daily and work outside, take time out from your busy life to run, play tennis or go jogging, then your child will absorb the importance of fitness in your lives. Encourage children to be physically active by playing, dancing, walking or helping with chores.

Focus on Nutrition & Healthy Habits

A nutritious diet is a lifestyle! Follow the basics of a healthy diet: eat more fruits, vegetables, and whole grains and less fats and sugars. Check the Nutrition Facts labels to make smart food choices.

• Keep these low: saturated fats, trans fats, cholesterol and sodium.
• Get enough of these: potassium, fiber, vitamins A and C, calcium and iron.
• Check the calories and serving sizes to keep your total within your daily calorie needs.
• Switch from high calorie snacks and drinks in the house to fresh or dried fruits and 100% fruit juices.

Try these tricks-you might be amazed and what some new habits can do for you with little bit of time:

• Be realistic. Make small changes over time in what you eat and the level of physical activity you do. Small steps often work better than giant leaps.
• Lower your portion sizes by using smaller plates.
• Before going back for seconds, wait 10 or 15 minutes. You might not want seconds after all.
• Be flexible. You don't need to worry about just one meal or one day. Find your right balance between what you eat and the physical activity you do over several days.
• If main dishes are too big, choose an appetizer or a side dish instead.
• Try fast food options such as smaller burgers, grilled chicken sandwiches or salads with low-calorie dressings, cups or bags of fresh fruit, low-fat milk, 100% fruit juice and bottled water.
• Focus on fruits. Bag some fruit for your morning commute. Toss in an apple to munch on with lunch and some raisins to satisfy you at snack time.
• Keep a bowl of cut-up vegetables in the refrigerator for snacks. Carrot and celery sticks are traditional, but consider broccoli, cucumbers or pepper strips.
• Consume alcoholic beverages in moderation, if at all.
• Cut high-calorie foods like cheese and chocolate into smaller pieces and only eat a few pieces.
• When eating out, ask your server to put half your entrée in a to-go bag.
• Be sensible. Enjoy the foods you eat. Reward yourself with a small treat and savor the flavor

Ready to start planning your healthy diet? Click here for the Department of Health and Human Services' "Interactive Menu Planner," which guides your choice of meals based on individual calorie allowances.

To Know More:

U.S. Department of Health and Human Services
www.healthfinder.gov
www.smallstep.gov
www.healthierus.gov