January 29, 2014
Health Insights Articles
January’s end is just the time when people report slacking
on their healthy New Year’s resolutions. If you are one of the many who are
about to give up on a healthy 2014, here’s your chance to reactivate your resolution!
Southampton Hospital’s Andrea Chowske (Registered Dietician)
and Peggy Kraus (Registered Clinical Exercise Physiologist and Certified Diabetes Educator) offer
the following advice when it comes to maintaining a healthy weight:
If you need personalized help managing your diet, please
call us at (631) 726-8800 for a Nutritional Counseling appointment.
If you are extremely overweight, please call us at (631)
726-0455 to learn more about Weight Loss Surgery.
- Be active. Start with at least 15 minutes and
increase to 30 minutes of physical activity most days of the week. Regular
physical activity lowers blood pressure and helps control stress and weight.
- Eat breakfast to start up your metabolism first
thing in the morning. The key to a good breakfast is balance. Be sure to
include lean protein, whole grains and fruit and vegetables.
- Ditch the sugary drinks. Choose drinks that
don’t have added sugars. If you cut out one 16-ounce soda every day for one year,
you would avoid over 31 pounds of added sugar and could lose up to 15 pounds!
Replace sugary drinks (e.g., soda, iced tea, fruit juice) with water, low fat
milk, unsweetened tea, or water with added fruit like lemon or lime.
- Fruits and vegetables add color and texture to
your plate, plus vitamins, minerals and fiber. Aim for at least 2 cups of fruit
and 3 cups of vegetables per day (about half your plate).
- The foods in your diet should
resemble a rainbow; the more colorful the better. Make it a game to include all
the colors. Picture this dinner salad: baby spinach with cut radishes,
matchstick carrots, julienne yellow peppers, tiny broccoli florets,
blueberries, dried cranberries, and chopped red onion. It has all the colors of
- Control portion sizes. Use smaller plates and
bowls to help keep your portions under control. Use measuring cups to see how
close your portions are to the recommended portion sizes.
- Be prepared with healthy snacks, which can give
you a boost of energy between meals. A little preparation will prevent you from
stopping for a quick and possibly unhealthy bite. Whenever possible, make your
snacks combination snacks, including lean protein, healthy fats and fiber.
- The focus of a diet geared for weight loss is fiber. Studies have
shown that the more fiber in your diet, the more weight you will lose.
- In spite of the fact that whole grains (e.g., steel cut oats,
brown rice) are a healthier choice than refined grains (e.g., quick oats, white
rice), they should still be limited in the diet for best weight loss results.