Acquiring & Maintaining a Healthy Body Weight

Tips for Acquiring & Keeping a Healthy Body Weight

People who maintain an appropriate body weight through a healthy eating plan tend to include the following regime in their nutrition program:

Weighed weekly (stopped the pounds from coming back or coming off)

Kept accurate food records (while they were trying to lose or gain weight)

Paid attention to portion sizes and food labels (www.diabetesselfmanagement.com/pdfs/pdf_1778.pdf)

Limited or eliminated sodas and other sugary drinks. Kept alcohol consumption to no more than 2 drinks for men and one for women (portion sizes count: 1 drink = 12 oz of beer (regular or light), 5 oz wine, 1.5 oz 80- proof liquor)

Did not skip meals (include 2 – 3 nutritious snacks during the day)

Had a substantial breakfast containing whole grains, high fiber, and protein (for example: low fat milk with whole grain cereal or low fat yogurt with fruit)

Included at least 3 servings (3 ounces) of whole grains daily

Loaded up on produce (at least 2.5 – 3 cups vegetables & 1.5 – 2 cups fruit). Eat mostly a plant based diet. Limit red meat to 18 oz weekly. Consume fatty fish (ex. salmon, tuna, mackerel) at least 8 – 12 oz weekly)

Had a high fiber diet (25 – 38 grams daily) for weight loss

Had appropriate snack foods readily available

Ate at home more often than they use to

Did not rely on supplements for their vitamin and minerals (exception may be vitamin D and calcium).

Had social support

Exercised on a regular basis (total of 1 hour daily for weight loss, can be done in 10-15 minute increments)

Websites for good nutrition information include:www.eatright.org , www.mypyramid.gov, www.consumerlab.com Cookbook recommendation: Jane Brody’s Good Food Book, Living the High – Carbohydrate Way (out of print, find it at Amazon.com). Also recommend: Mindless Eating by Brian Wansink. Keep your own food and activity records free by going to: www.fitday.com

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