Eat Right

Tips and Strategies for Healthy Eating

Did you know…

  • Portion sizes in the U.S. have grown over the last 20 years. See the Portion Distortion Quiz in the Tools section!1
  • Some fat-free and low-fat foods have extra sugars, which push the calorie amount right back. (2)
  • Parental presence at mealtimes increases children’s vegetable and fruit consumption, and decreases their soda consumption. (3)
  • Sleep deprivation is linked with increased appetite for junk foods. Research has shown that lack of sleep is a bigger risk factor for overweight and obesity than parental obesity, family income, or computer and television screen time. (3)

How to Eat Right

  • Know your caloric needs and eat the right amount of calories for you!
  • Eat breakfast everyday to help speed weight loss.
  • Eat smaller portions by using smaller plates, bowls or glasses.
  • Drink water to help you feel full and boost your metabolism.
  • Pay attention to feelings of hunger, eat slowly, and stop eating when you are satisfied.
  • Think about portion sizes when you are eating out. You can manage portions by sharing or taking part of the meal home with you.
  • If you tend to overeat, be aware of the time of day, place, and your mood while eating. Some people tend to overeat when stressed or upset.
  • Reduce the consumption of empty calories by choosing foods and drinks with little or no added sugars or solid fats.
  • Build a healthier plate by focusing on foods that you need such as vegetables, fruits, whole grains, low-fat dairy products, and lean proteins.
  • Don’t reduce the variety of healthy foods in your diet. You could end up sacrificing vital nutrients and not be able to sustain the diet over time.
  • No fad diets!
  • Some research shows that diet drinks and artificial sweeteners actually increase weight gain, so stick to natural foods or foods with reduced sugar. 

(1, 2, 4)

Here are some more great food tip resources:

Focus on Fruits

Add More Vegetables to Your Day

Eat Seafood Twice a Week

Tips When Eating Out

Eating on a Budget

Shop Smart For Produce

 

REFERENCES
1. http://www.choosemyplate.gov/weight-management-calories/weight-management/current-consumption.html
2. http://www.cdc.gov/obesity/index.html
3. http://www.californiateenhealth.org/health-topics/nutrition-and-physical-activity
4. http://www.npr.org/blogs/thesalt/2013/07/11/200488420/do-diet-drinks-mess-up-metabolisms
Content compiled and page designed by: Angelica Earls, Masako Horino, Asia Tail, Deborah Ebrahemi, 2013  L.A. Trust Interns
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