Tips to Help You Control Your Weight
1. Eat foods low in fat andcalories, like:
• Fat-freeorlow-fat(1%)milk.
• Cheeseslabeled“fatfree”or“lowfat”onthepackage.
• Fruitsandvegetableswithoutbutterorsauce.
• Brownrice,beans,whole-graincereals,corntortillas,andwhole-grainpasta.
• Leancutsofmeatandfishandskinlessturkeyandchicken.
• Waterorlow-caloriedrinksinsteadofsoftdrinksandsugar-filledfruitdrinks.
2. Make foods the healthy way.
• Bake,broil,boil,orgrillinsteadoffryingfoods.
• Cookfoodswithoutlard,bacon,orfattymeats.
• Uselesshigh-fatcheese,cream,andbutterwhencooking.
• Usevegetableoilsprayoralittlebitofvegetableoilortubmargarinewhencooking.
• Flavorsaladswithfat-freeorlow-fatmayonnaiseorsaladdressing.
Fat-Free
3. Limit your portion size.
• Servesmallerportions,anddon’thavesecondhelpings.Haveagreenleafysaladifyouarestillhungry.
• Eatsmallermealsandsnacksthroughoutthedayinsteadofhavingonebigmeal.
• Wheneatingout,watchyourportionsizes.Manyrestaurantsnowservefoodportionsthataretoobig.Shareanentréeorbringhalfhome.
• Ifyoudrinkfruitjuice,makesureitis100%fruitjuice.Keepaneyeontheportionsize.Thecaloriesinsweetenedbeveragesaddupquickly.
4. Get active!Say goodbye to excuses!
• Dophysicalactivitieswithmoderateeffortforatleast10minutesforatotalof2hoursand30minuteseachweek.
• Ifready,dophysicalactivitywithvigorouseffortforatleast10minutesforatotalof1hourand15minuteseachweek.
• Aimtobeactiveforatleast10minutesatatime.
• Liftweightsatleast2dayseachweek.
5. Aim for a healthy weight.
• Trynottogainextraweight.Ifyouareoverweight,trytoloseweightslowly.Loseabout1to2poundsaweek.Losingeven10poundscanhelpreduceyourchancesofdevelopingheartdisease.
December 2013