Weight Management - Healthy Eating
Identify your eating triggers by keeping an
eating journal for a week or two. Write down
everything you eat, plus the time of day and what you were feeling right before
After you understand
why and how you eat, it's time to
look at what and how much you
Many people classify foods as "good" or "bad" based on their
calorie or fat content and, sometimes, on how nutritious they are. But a
healthy diet has room for all kinds of foods.
A healthy, balanced
diet means getting the right amounts of:
- Fat. Choose unsaturated fats like olive and canola
oil, nuts, and fish.
- Carbohydrate. Choose carbohydrate that
comes from whole grains, fruits, vegetables, legumes, and low-fat dairy
- Protein. Choose lean protein as often as you can, such
as all types of fish, poultry without skin, low-fat dairy products, and legumes
(peas, beans, and lentils).
- Fiber. Fiber
comes from plant foods, like whole grains, fruits, vegetables, legumes, and
Keep a food diary(What is a PDF document?), writing down everything you eat for a week or two. It will
help you see which foods you need to eat more of and which foods you're eating
too much of.
Control your portions
Just cutting back on
the size of your portions can be a great way to get to or stay at a healthy
weight-without giving up any of your favorite foods.
- Healthy Eating: Making Healthy Choices When You Eat Out
One Woman's Story:
"Before I gained the weight, I
wish someone said, 'portion sizes.' If you're not thinking about it, you go to
a restaurant, you think you're getting a portion size. You're not thinking
they're serving you six plates of food."-Jaci
Read more about how Jaci lost 65 pounds.