Guidlines for Healthy Living

Guidelines for Healthy Eating

Eat a variety of foods in moderation:

- moderation means enough food for one plate to satisfy your hunger.

- ½ of your plate should be vegetables, ¼ a starchy vegetable, pasta, rice bread or tortilla; and ¼ meat, poultry, fish or a meat substitute such as cooked dried beans.

Eat three meals including breakfast daily:

- people are less likely to overeat if they eat at least three meals a day.

Read food labels for calorie and saturated fat per serving:

- compare the serving size with the amount you usually eat

- when a food is high in fat or calories, balance the rest of the day with foods low in fat and calories

Practice portion control:

- limit breads, cereals, pasta, rice and starchy vegetable to 1 to 3 servings a day

- order smaller servings when eating out

Choose breads and cereals made with whole grains and barn more often:

- try ready to eat cereals with at least 5 grams of fiber per serving

- choose whole wheat breads, corn tortillas and oatmeal

- eat high fiber foods which prevent hunger between meals.

Select many colorful fruits and vegetables:

- get at least 5 (preferably 9) servings per day

- different colorful fruits and vegetables have a variety of vitamins, minerals, antioxidants and fiber

- choose dark greens such as kale, collards, mustard greens, spinach or broccoli; and reds and oranges such as tomatoes, peppers, carrots, papaya, mango, oranges and grapefruit

Choose lean meats:

- limit meat to 5 to 7 ounces per day

- cut away fat before cooking and remove the skin on poultry after you cook it

- have fish more than once a week

- cooked dried beans and nuts can be substituted for meat and have fiber

Choose low fat or fat free dairy products:

- eat 2 to 3 servings per day

- choose fat -free or low fat such as skim milk, low fat soy milk, or artificially sweetened fat free yogurt

- Use low fat cheeses such as mozzarella, parmesan, or 1% low fat cottage cheese

Eat sweets sparingly:

- choose non-sweetened or artificially sweetened tea or soda

- for dessert choose fresh fruit, artificially sweetened gelatin, or a half-cup of frozen yogurt, ice milk or sorbet.

Drink plenty of water:

- It is important to drink at least 6 to 8 glasses of water a day (8 ounces)

- Water helps with a dry mouth or constipation

Limit alcohol beverages

- alcohol contains calories but no nutrients

Guidelines for a healthy lifestyle

Setting realistic goals

- Set goals that are obtainable and limit to two or three goals at a time:

- Walk 30 minutes during your lunch break

- Replace regular soda and sweetened drinks with water, unsweetened tea or diet drinks

Set short term goals:

- eat a small order of fried rather than large

- get up 15 minutes earlier so you have time to get breakfast

Reward yourself with non food activities:

- rent a movie or go to a movie

- have a manicure or massage

- attend a Friday noon music concert during your lunch break

Self Monitoring

Keep a food and exercise diary to help you identify foods and situations related to overeating.

Weigh yourself only once a week and plot your weight on a graph

Keep a daily "feelings journal" to help you identify situations related to overeating and substitute other activities for eating.

Balancing Your Life

Stress is the main reason that people regain weight. When people are stressed they may eat comfort foods such as ice cream or chocolate and be less physically active.

Regular exercise:

- helps reduce high blood pressure

- helps control cholesterol levels

- helps prevent type 2 diabetes

- helps control diabetes

- strengthens the heart

How much physical activity do I need?

- 30 minutes most days of the week to improve your health

- 60 minutes most days of the week to lose weight