Eating Right for a Healthy Weight

Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

Reaching or maintaining a healthy weight can

contribute to your overall health and wellbeing. Losing even a few pounds, if you are carrying extra weight, or preventing further weight gain, has health benefits.

Are you ready to make changes in your lifestyle and move toward a healthier weight?

Here are some tips to get you started.

Start with a plan for lifelong health. Focus on the big picture of achieving overall good health – not just short-term weight loss.

Set healthy, realistic goals. You are more likely to succeed in reaching realistic goals when you make changes step-by-step. Start with one or two specific, small changes at a time. Track your progress by keeping a food and activity log.

Get a personalized eating plan. Go to www.MyPlate.gov for a plan that will give you the amounts of each food group you need daily. If you have special nutrition needs, consult a registered dietitian nutritionist for personalized nutrition advice.

Plan your meals ahead of time. Whether you’re eating at home, packing a lunch or eating out, an overall eating plan for the day will help keep you on track.

Balance your plate with a variety of foods. Half your plate should be filled with fruits and vegetables, one fourth with protein foods like lean meat, poultry, fish or beans, and one fourth with grains. To round out your meal, add fat-free or low-fat milk, yogurt or cheese.

Start your meal with lower calorie foods like fruits, vegetables and salads. These foods are packed with nutrients your body needs.

Focus on your food. Pick one place to sit down and eat at home. Eating while doing other things may lead you to eat more than you’re hungry for. Switching from a large plate to a smaller one may also help you become more mindful of portion sizes.

Know when you’ve had enough to eat. Quit before you feel full or stuffed. It takes about 20 minutes for your brain to get the message that your body is getting food. When your brain gets this message, you stop feeling hungry. So, fast eaters—slow down and give your brain a chance to get the word.

Get plenty of dietary fiber from fruits, vegetables, beans and whole grains. Dietary fiber can help you feel full longer and may lower your risk for heart disease and type 2 diabetes.

Watch portion sizes to manage your calorie intake. This is the key to an effective weight management plan. To make sure your portion sizes are “just right,” visit www.MyPlate.gov for healthy eating guidelines in household measures and refer to the Nutrition Facts Label for serving size information.

Snack smart. Snacks can fit into a healthy eating plan, if they’re planned right. To prevent hunger between meals, choose nutritious foods from the MyPlate food groups. Keep portable, healthy snacks in your desk, backpack or car.

Find your balance between food and physical activity. Regular physical activity is important for your overall health and fitness – plus, it may also help reduce the risk of chronic disease, promote a feeling of wellbeing and help manage body weight.

Find ways to be active throughout the day. Aim for 2 hours and 30 minutes, or more, each week of moderate-intensity aerobic activity, such as brisk walking. Muscle-strengthening activities at least two days per week are also recommended. If you are currently inactive, check with your doctor about increasing physical activity first.

Is it right for you?

Make sure your weight management plan is right for you.
Does it include:

• Foods from all five food groups?
• The right number of servings from each group?
• Food you will enjoy eating for the rest of your life?
• Foods you easily have access to?
• Some of your favorite foods?
• Foods that fit your budget and lifestyle?
• Regular physical activity or exercise?

You’re more likely to have success and stick with your weight management plan with every question you answer “yes” to above.

A registered dietitian nutritionist can work with you to develop a personalized weight management plan that meets your individual needs.

For more information about healthy eating, visit www.eatright.org and www.MyPlate.gov.

Confucius once said, “Wherever you go, go with all your heart.” But if your heart isn’t healthy enough, the “wherever you go” part may be limited. Your heart is such an important part that often gets overlooked or taken for granted. According to the American Heart Association, cardiovascular (heart) disease is the leading cause of death in the world, accounting for 17.3 million deaths a year—a number only expected to rise in the coming years. Make the goal today to treat your heart better through nutrition and exercise.

Here at the YMCA, we want you to be as healthy and happy as possible, so here are some great heart-healthy foods and exercises to get you started:

Food for Your Heart

Oatmeal is filled with omega-3 fatty acids, folate, and potassium that all help to keep your heart and body healthy. Because it is so fiber-rich, it actually lowers LDL cholesterol (aka the bad kind), which helps keep arteries clear and prevent heart attacks and other diseases. Try coarse or steel-cut oatmeal instead of the instant kinds for best nutrition.

Salmon contains omega-3 fatty acids which lowers your triglyceride (blood fat) levels. This will help reduce blood pressure and prevent clotting. Wild salmon is always healthier than farm-raised, as it lacks the pesticides and other chemicals used in salmon farms. Other oily fish like mackerel, tuna, herring, and sardines can also give your heart the same benefits!

Avocado is one of the best sources for heart-healthy fats or monounsaturated fats. These lower that nasty LDL cholesterol while also raising the amount of HDL (aka the good kind) cholesterol in your body. Plus, avocado works well with almost any food. Try substituting avocado for mayo in your next sandwich.

Olive oil is another great source of monounsaturated fat, which lowers LDL levels and reduces the risk of developing heart disease. Consider using olive oil instead of butter!

Legumes contain omega-3 fatty acids, calcium, and soluble fiber that makes your body happy and healthy. Plus, the extra fiber will help you feel full faster!

Exercises for Your Heart

The American Heart Association recommends at least 30 minutes of moderate aerobic activity 5 days a week and moderate to high-intensity strength training activity twice a week.

There are many different exercises for you to try to keep variety in your workout schedule:

Swimming is a great exercise that uses practically every muscle of your body. While giving yourself an invigorating cardiovascular workout, you will also be toning your muscles and getting in great shape. Check out our pool schedules here:

https://www.midymca.org/2-schedule-options-by-date

Running/walking is also a great and easy way to workout your heart. If you can’t run very well, start by speed walking on the treadmill and slowly work your way up through interval training. New to cardio equipment? These helpful equipment tutorial videos will boost your confidence!

https://www.midymca.org/exercise-equipment-tutorials

The elliptical is another option if you’d rather not use the treadmill. This is a great option for cardio exercise, as it’s a low-impact exercise on your joints while also giving allowance to push yourself every day.

Sports, such as racquetball or basketball, are other great cardio options to keep your heart pumping and your enjoyment levels high.

The Middlesex YMCA is here to help you reach your heart and health goals. Please let us know if we can help you in any way or if you would like assistance or training with any of our cardio equipment.