Eating fewer calories key to weight management

Food is meant to be enjoyed, but eating less is the key to weight management and disease prevention. One way to accomplish this is by eating the foods you enjoy while being mindful of portion sizes and total calories. Eating should be pleasurable, but it is important to be aware of how much food we eat every day. A key step to maintaining a healthy lifestyle is to choose to eat less.

Some simple and practical ways to eat fewer calories while savoring and enjoying in your food:

Be mindful of your daily calorie intake. How do you know if you are eating less if we don’t know exactly how many calories we should be eating in the first place. To find out how many calories you need go here http://www.mayoclinic.org/calorie-calculator/itt-20084939

Avoid oversized portions by using smaller plates, bowls and glasses. The standard 10-inch plate may be too large for you. Switch to 8-inch or appetizer-sized plates and you will automatically portion and eat less without feeling deprived. Pile your plate with nutrient-dense, lower-calorie foods like vegetables, fruits, whole grains and lean protein foods like beans, seafood, lean meat and poultry.

Get into the kitchen and stay in charge of what you’re eating. Cooking more often at home not only allows you to balance what’s on your plate, but also enables you to choose healthier fats, less sodium and increase the fiber in your diet while balancing the amount of calories you eat. Then, when you eat out, you’ll be more apt to recognize healthy portion sizes based on your experiences at home.
Watch out for liquid calories. The calories in fruit juices and drinks with added sugar, sports drinks, sugar-laden coffee beverages and soft drinks can add up fast. Also, think before you drink alcoholic beverages as they have calories too.

Log it. Food logging can be a great tool for keeping track of the foods you eat and ensuring you stay in your calorie limit. By having awareness of everything you eat and drink, you’ll be more apt to stick within your healthy calorie range. Write down what you’re eating throughout the day so that it’s not such a big task to tackle at one

Move More Miles Walk

On Saturday come join us at the Move More Miles Walk at Craig Ranch Regional Park!  It is free to participate and a great way to get out and enjoy some physical activity. There will be prizes, booths and lots of fun!

Move More Miles Walk
Saturday, March 22, 2014
8:00am- 11:00am
Registration begins at 7:30am
Craig Ranch Regional Park
628 W. Craig Rd
North Las Vegas, NV
89032

Easy ways to eat healthier

When your daily eating includes foods like vegetables, fruits, whole grains, lean meats, poultry, fish, eggs, fat-free or low-fat dairy in the appropriate amounts, you are able to get many of the nutrients your body needs, all with relatively low amounts of calories.

Here are some practical ways to add nutrient-rich foods and beverages to your daily diet:

•Make oatmeal creamier by using fat-free milk instead of water. Mix in some raisins, dried cranberries, cherries or blueberries, too.
•Make sandwiches on whole-grain bread, such as whole wheat or whole rye. Add slices of avocado, tomato or cucumber to lean roast beef, ham, turkey or chicken.
•When eating out, look for nutrient-rich choices, such as entrée salads with grilled seafood and low-calorie dressing, baked potatoes topped with salsa, grilled vegetables and reduced-fat cheese and yogurt parfaits made with strawberries and blueberries.
•Drink nutrient-rich, low-sugar beverages such as low-fat or fat-free milk or 100-percent fruit juice.
•Top foods with chopped nuts or reduced-fat sharp cheddar to get crunch, flavor and nutrients from the first bite.
•Spend a few minutes to cut and bag vegetables so they are in easy reach of every family member: some ready-to-eat favorites include red, green or yellow peppers, broccoli or cauliflower flowerets, carrots, celery sticks, cucumbers, snap peas or radishes.
•Serve meals that pack multiple nutrient-rich foods into one dish, such as hearty, broth-based soups that are full of colorful vegetables, beans and lean meat. Make chili with a dollop of low-fat yogurt. Serve these with whole-grain breads or rolls.
•For dessert, enjoy a tropical treat by blending mango, plain low-fat milk, ice and a splash of pineapple juice

Filling your plate with these nutritent rich foods is a simple way to incorporate healthy eating into your life.

Eating Togeher As a Family

We are celebrating National Nutrition Month by highlighting the importance of healthy eating. One of the best ways you can promote healthy eating is by eating dinner together as a family. Make mealtime a family time. If you can get together for meals as a family even a few times a week, family meals mean healthier eating – and more. Family meals promote healthier eating like – more fruits, vegetables and fiber; less fried food; and often fewer calories.

And family meals do much more than put healthy food on the table. Beyond preparing the meal itself, we sometimes forget that mealtimes offer time to talk, listen and build family relationships. And it’s a chance for parents to be good role models for healthful eating. Some ideas for adding family meals to your schedule:

Start slowly. However many meals you eat as a family now, add one more to your weekly schedule. If school nights are too hectic for a family dinner, make it a leisurely weekend breakfast or lunch. After a few weeks, add another family meal to your schedule.

Plan tasty menus together. Putting together a family meal does not have to be complicated or time-consuming. Let every member of the family choose a favorite item and build simple, delicious meals around them. Even small children can pick a main dish like tacos or pasta, a vegetable like a green salad or cooked carrots and sliced apples or fruit salad for dessert.

Set the right mood. Food is just one important part of mealtime. Your table setting can improve the mealtime mood with very little expense: a candle, colored napkins and wipe-clean plastic tablemats for children.

Talk! The conversations families have while eating together have a huge impact, as you share experiences and ideas, and pass along family values. Pick topics that are positive and allow everyone to talk. Even toddlers like to discuss topics like ‘What is your favorite color?’ or ‘What made you laugh today?’

Turn off the TV, phones and anything else that makes noise. They create distractions that can throw off any family’s mealtime routine. Declare mealtime a TV- and phone-free zone, except for emergencies, of course. Instead, put on some background music, played at low volume, to add a relaxing atmosphere.”

Is a high protein diet good for me?

Many Americans follow popular diets, such as the Zone, Protein Power, Sugar Busters and Stillman diets. These high protein diet plans restrict healthful foods that provide essential nutrients and don’t provide the variety of foods needed to adequately meet nutritional needs. People who stay on these diets very long may not get enough vitamins and minerals and face other potential health risks.

These diets can cause a quick drop in weight because eliminating carbohydrates causes a loss of body fluids. Lowering carbohydrate intake also prevents the body from completely burning fat. In the diets that are also high in protein, substances called ketones are formed and released into the bloodstream, a condition called ketosis. It makes dieting easier because it lowers appetite and may cause nausea.

But these diets have other effects besides inducing quick weight loss. Most Americans already eat more protein than their bodies need. And eating too much protein can increase health risks. High-protein animal foods are usually also high in saturated fat. Eating large amounts of high-fat foods for a sustained period raises the risk of coronary heart disease, diabetes, stroke and several types of cancer. People who can’t use excess protein effectively may be at higher risk of kidney and liver disorders, and osteoporosis.

The best way to lose weight is through a healthy diet that includes a variety of foods and is rich in fresh fruits and vegetables along with regular physical activity can help most people manage and maintain weight loss for both cardiovascular health and appearance.