Over the years, portion sizes have gradually increased. Larger portions lead to extra calorie consumption which can lead to weight gain. Just 100 extra calories per day can lead to a weight gain of 10 pounds per year. In order to maintain a healthy weight, you have to balance the calories you consume with the calories you exert. Here are some tips to help you enjoy your food but still stay on track with your health goals:
- Get to know the foods you eat. Keep track of the food and beverages you
consume by using SuperTracker found on MyPlate.gov. This tool gives you
tips on how to make healthier food choices.
- Take your time.
Be mindful to eat slowly, enjoy the taste and textures, and pay
attention to how you feel. Use hunger and fullness cues to recognize
when to eat and when you've had enough.
- Use a smaller plate.
Use smaller plate at meals to help with portion control. That way you
can finish your entire plate and feel satisfied without overeating.
- If you eat out, choose healthier options. Many restaurants have
nutrition information posted online or on menus. Chose entrees that re
baked or broiled instead of fried. Ask for dressings or sauces on the
- Satisfy your sweet tooth in a healthy way. Indulge in a
naturally sweet dessert dish-fruit! Mix berries with fat-free yogurt or
enjoy fruit on its own, such as melon or pineapple.
to eat some foods more or less often. Eat more vegetables, fruits, whole
grains, and low-fat dairy products. Cut back on foods such as pizza,
ice cream, cookies, and cake.
- Create your own meal plan. Plan
out your meals in advance. Use Sample Meal plans on SuperTracker for
ideas to plan healthy meals.
- Sip Smarter. Drink water or other
calorie free beverages, such as unsweetened tea or club soda, or other
low-calorie beverages when you are thirsty. Sugar-sweetened beverages
contain added sugar and are high in calories.
- Make sweets a
once-in-a-while treat. Treat yourself on special occasions. When you eat
foods like pie, cake, brownies, cookies, and candy, choose the smallest
size or consider sharing.
You can enjoy your meals while making
small shifts to the amounts and types of food on your plate. Healthy
meals start with a variety and balance of foods from each food group.
Aim to consume less sodium, saturated fat, and added sugars.