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 the rainbow!
- 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.