In Health, Healthcare, Medicine on August 14, 2012 at 8:00 am
Learn how you can prevent or delay diabetes by losing a small amount of weight by being physically active for 30 minutes, 5 days a week and following a low-fat, reduced calorie meal plan. To get started, use this guide for ideas on moving more, making healthy food choices and tracking your progress.
Small Steps for Big Rewards!
Reduce Portion Sizes
- Less on Your Plate, Nate.
- Keep meat, poultry and fish portions to about 3 ounces (about the size of a deck of cards).
- Try not to snack while cooking or cleaning the kitchen.
- Try to eat meals and snacks at regular times every day.
- Make sure you eat breakfast everyday.
- Use broth and cured meats (smoked turkey and turkey bacon) in small amounts. They are high in sodium. Low sodium broths are available in cans and in powdered form.
- Share a single dessert.
- When eating out, have a big vegetable salad, then split an entrée with a friend or have the other half wrapped to go.
- Stir fry, broil, or bake with non-stick spray or low-sodium broth and cook with less oil and butter.
- Drink a glass of water 10 minutes before your meal to take the edge off your hunger.
- Make healthy choices at fast food restaurants. Try grilled chicken (remove skin) instead of a cheeseburger. Skip the french fries and choose a salad.
- Listen to music while you eat instead of watching TV (people tend to eat more while watching TV).
- Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you’re full.
- Eat a small meal, Lucille.
- Teaspoons, salad forks, or child-size utensils may help you take smaller bites and eat less.
- You don’t have to cut out the foods you love to eat. Just cut down on your portion size and eat it less often.
- Make less food look like more by serving your meal on a salad or breakfast plate.
Move More Each Day
- Dance It Away, Faye.
- Show your kids the dances you used to do when you were their age.
- Turn up the music and jam while doing household chores.
- Deliver a message in person to a co-worker instead of e-mailing.
- Take the stairs to your office. Or take the stairs as far as you can, and then take the elevator the rest of the way.
- Make fewer phone calls. Catch up with friends on a regular basis during a planned walk.
- March in place while you watch TV.
- Park as far away as possible from your favorite store at the mall.
- Select a physical activity video from the store or library.
- Get off of the bus one stop early and walk the rest of the way home or to work several times a week.
Make Healthy Food Choices
- Snack on a Veggie, Reggie
- Try getting one new fruit or vegetable every time you grocery shop.
- Low-fat macaroni and cheese can be a main dish. Serve it with your favorite vegetable and a salad.
- Try eating foods from other countries. Many dishes contain more vegetables, whole grains and beans and less meat.
- Cook with a mix of spices instead of salt.
- Find a water bottle you really like (from a church or club event, favorite sports team, etc.) and drink water from it wherever and whenever you can.
- Always keep a healthy snack with you, such as fresh fruit, handful of nuts, whole grain crackers.
- Choose veggie toppings like spinach, broccoli, and peppers for your pizza.
- Try different recipes for baking or broiling meat, chicken and fish.
- Try to choose foods with little or no added sugar.
- Gradually work your way down from whole milk to 2% milk until you’re drinking and cooking with fat-free (skim) or low-fat milk and milk products.
- Eat foods made from whole-grains—such as whole wheat, brown rice, oats, and whole-grain corn—every day. Use whole-grain bread for toast and sandwiches; substitute brown rice for white rice for home-cooked meals and when dining out.
- Don’t grocery shop on an empty stomach. Make a list before you go to the store.
- Read food labels. Choose foods low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
- Fruits are colorful and make a welcome centerpiece for any table. Enjoy the company of family and friends while sharing a bowl of fruit.
- Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a slice of cake. Peel and eat an orange instead of drinking orange juice.
- Try keeping a written record of what you eat for a week. It can help you see when you tend to overeat or eat foods high in fat or calories.
Nurture Your Mind, Body and Soul
- You Can Exhale, Gail.
- Don’t try to change your entire way of eating and increasing your physical activity all at once. Try one new activity or food a week.
- Find mellow ways to relax—try deep breathing, take an easy paced walk, or enjoy your favorite easy listening music.
- Give yourself daily “pampering time.” Honor this time, whether it’s reading a book, taking a long bath, or meditating.
- Try not to eat out of boredom or frustration. If you are not hungry, do something else, such as taking a long walk.
- Honor your health as your most precious gift.
There are many more ways to prevent or delay diabetes by making healthy food choices and moving
more. Discover your own and share them with your family, friends, and neighbors.
In Health, Healthcare, Medicine on July 29, 2012 at 8:00 am
Myth: Dairy products are fattening and unhealthy.
Fact: Low-fat and fat-free milk, yogurt, and cheese are just as nutritious as whole-milk dairy products, but they are lower in fat and calories. Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones. Most milk and some yogurt are fortified with vitamin D to help your body use calcium.
Tip: The Dietary Guidelines for Americans, 2010 recommends consuming 3 cups per day of fat-free/low-fat milk or equivalent milk products. For more information on these guidelines, visit http://www.health.gov/dietaryguidelines.
If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free dairy products, or other foods and beverages that offer calcium and vitamin D (listed below).
Calcium: soy-based beverage or tofu made with calcium sulfate; canned salmon; dark leafy greens like collards or kale
Vitamin D: soy-based beverage or cereal (getting some sunlight on your skin also gives you a small amount of vitamin D)
In Health, Healthcare, Medicine on July 24, 2012 at 8:00 am
Myth: Skipping meals is a good way to lose weight.
Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.
Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods.
In Health, Healthcare, Medicine on July 22, 2012 at 8:00 am
Myth: Low-fat or fat-free means no calories.
Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods—or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.
Tip: Read the Nutrition Facts on a food package to find out how many calories are in a serving. Check the serving size too—it may be less than you are used to eating.
In Health, Healthcare, Medicine on July 16, 2012 at 8:00 am
A healthy lifestyle involves many choices. Among them, choosing a balanced diet or eating plan. So how do you choose a healthy eating plan? Let’s begin by defining what a healthy eating plan is.
According to the Dietary Guidelines for Americans, a healthy eating plan:
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
- Includes lean meats, poultry, fish, beans, eggs, and nuts
- Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
- Stays within your daily calorie needs
Eat Healthfully and Enjoy It!
A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. If “healthy eating” makes you think about the foods you can’t have, try refocusing on all the new foods you can eat.
- Fresh fruits ― don’t think just apples or bananas. These are great choices, but try some “exotic” fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren’t in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice.
- Fresh vegetables ― try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven’t tried like rosemary. You can sauté vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish — just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week.
- Calcium-rich foods ― you may automatically think of a glass of low-fat or fat-free milk when someone says “eat more dairy products.” But what about low-fat and fat-free yogurt without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth.
- A new twist on an old favorite ― if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!
- The DASH eating plan was originally developed as an eating plan to reduce hypertension. (DASH stands for Dietary Approaches to Stop Hypertension.) However, the plan also represents a healthy approach to eating for those who do not have a problem with hypertension.
Do I have to give up my favorite comfort food?
No! Healthy eating is all about balance. You can enjoy your favorite foods even if they are high in calories, fat or added sugars. The key is eating them only once in a while and balance them out with healthier foods and more physical activity.
Some general tips for comfort foods:
- Consume them less often. If you normally eat these foods every day, cut back to once a week or once a month. You’ll be cutting your calories because you’re not having the food as often.
- Eat smaller amounts. If your favorite higher calorie food is an afternoon chocolate bar, have a smaller size or only half a bar. Be careful! This technique works well for some people, but others may find it is too tempting to have their favorite food available, even in smaller amounts.
- Try a lower-calorie version. Use lower-calorie ingredients or prepare it differently. For example, if your macaroni and cheese recipe uses whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, less butter, light cream cheese, fresh spinach and tomatoes. Just remember to not increase your portion size.
The point is, you can figure out how to include almost any food in your healthy eating plan in a way that still helps you lose weight or maintain a healthy weight.
Being consistently healthy in your eating choices is the key. Making the same healthy eating choices over time can lead to better eating habits. By thinking more positively and focusing on what you can have, you’ll help yourself establish healthy eating habits.
In Health, Healthcare, Medicine on July 15, 2012 at 8:00 am
Being healthy is a big deal. Eating healthy foods and being active are good for you and your family.
Here are a few tips.
1. Eat breakfast every day! Breakfast gives you energy. It can help you at school and at play.
2. Eat healthy foods. Try fresh fruits like apples and oranges. Eat vegetables like broccoli and carrots.
3. Try not to eat too much fast food, like pizza and french fries.
4. Drink healthy drinks like water or milk. Try milk that is low in fat or fat-free. Try not to drink sugary drinks like soda.
5. Help your family shop for food. Ask if you can help fix a meal! Remind your family that it is important for everyone to eat healthy foods.
6. Get active! Turn off your TV. Take a break from video games.
7. Play outside with your family, friends, or your pet. Kick a soccer ball around or jump rope. Just get moving!
8. Talk to your family about being healthy and having fun.