Weight Management: Healthy Eating

Food is your body's fuel. You can't live without it. The key is to give your body enough nutrients and energy without eating too much. Reading food labels can help you make healthy choices. Also, learning new eating habits can help you manage your weight. Nutrition labels emphasize the number of calories being consumed as well as the amounts of nutrients. These include vitamin D, iron, potassium, and sugars.

A gram of fat has almost 2.5 times the calories of a gram of protein or carbohydrates. Try to balance your food choices so that only 20% to 35% of your calories comes from total fat.

High-fiber foods are digested more slowly than low-fiber foods. This helps you feel full longer. Try to get at least 25 grams of fiber each day for a 2,000-calorie diet. Foods high in fiber include:

• Vegetables and fruits.
• Whole-grain or bran breads, pastas, and cereals.
• Legumes (beans) and peas.

As you start to eat more fiber, be sure to drink plenty of water. It will help keep your digestive system working smoothly.

Do's and don'ts include:

• Eat a variety of foods, not just a few favorites.
• If you find yourself eating when you're not hungry, ask yourself why. Many of us eat when we're bored, stressed, or just to be polite. Listen to your body. If you're not hungry, get busy doing something else instead of eating.
• Eat slower. Try to take 20 to 30 minutes to eat each meal. It takes 20 minutes for your stomach to tell your brain that it's full. Slow eaters tend to eat less and are still satisfied, while fast eaters may tend to overeat.
• Pay attention to what you eat. Don't read or watch TV during your meal.
• If you are already at a weight that's higher than what is healthy for you, ask your doctor for a referral to a dietitian who can help you make better choices regarding all types of foods.