By: Cindy Pittman, RD
It’s that time again---the New Year when many of us think about what we would like to accomplish. One of the top resolutions has always been to be healthier and in better shape. Yet, weight loss can be very confusing and frustrating. Fad diets and weight loss products can sometimes help you lose weight quickly, but it is rare that people are able to keep these pounds off in the future. Adopting healthy eating habits is the safest and most effective way to lose weight, and keep it off.
These are some general tips to eating healthy:
- Drink plenty of calorie free drinks (water, tea, coffee, diet soda). You may be thirsty, and not hungry.
- Get plenty of fiber. Vegetables, fruits and whole grains are good sources of fiber. Have high fiber cereal or whole wheat bread every day.
- Cut back on sugar. Drink less fruit juice, soda or sweet drinks.
- Avoid eating before you go to bed. Have a glass of water or caffeine free herbal tea.
- Make fruits and vegetables part of each meal.
- Drink water while you cook.
- Divide your plate into four equal parts. Use one part for meat, one part for starch (such as rice, pasta, potatoes or bread) and two parts of non starchy vegetables (salad, green beans, broccoli, cabbage, greens).
- Enjoy fruit for dessert instead of cake, pie or other sweets.
It is very important to pay attention to your body; when you feel like you’ve had enough to eat—stop eating! If you still feel hungry or unsatisfied, wait at least ten minutes before having more food. Often, the craving will go away. Eat slowly and put your fork down between bites, cut your food one bite at a time. Keep all food in the kitchen and avoid eating elsewhere like in the car, the bedroom or in front of the television. Finally, remove your plate as soon as you have finished eating, this will help prevent you from eating out of habit when you’re not really hungry. Many days, we are so busy we don’t make the healthiest choices about what we eat, especially when we are extremely hungry which is why it’s even more important to plan your meals ahead of time. Remember to eat at least three times per day; skipping meals does not help you lose weight. Happy New Year--one when we all can strive to eat healthier!
Cyndi Pittman, RD is a registered dietitian at Blue Ridge Community Health Services.
BRCHS has been serving Hendersonville and the surrounding communities for nearly 50 years in an effort to provide high quality and affordable medical, dental and mental health care as well as promote health awareness/education. If you would like more information about BRCHS, call 692-4289 ext. 2509; write to BRCHS at P. O. Box 5151, Hendersonville, NC 28793; or online at www.brchs.com and www.facebook.com/BRCHS.