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Tipping the Scales in Your Favor

Have you decided to start eating healthier and become more physically active? Have you realized that healthy choices have a positive impact on not only yourself, but also those around you?

If your goal is to lose weight or maintain your current healthy weight, here are some tips to help you achieve that goal. Remember, to maintain weight, you must balance calorie intake with calories burned through physical activity. If you eat more than you expend, you gain weight. If you eat less (reduce calories) than you expend, you lose weight!

Make healthy choices a habit.This leads to a healthy lifestyle! Make a commitment to eat well, move more, and get support from family and friends. Even better, start eating healthier and being active together!

Eat enough servings of vegetables and fruits per day.The amount you should eat depends on your age, sex, and activity level. If you're adding fruits and vegetables to your diet, try substituting them for higher calorie, less nutritious foods.

Eat foods that are high in fiber to help you feel full.Whole grain cereals, legumes (lentils and beans), vegetables, and fruits are good sources of fiber that may help you feel full with fewer calories.

Prepare and eat meals and snacks at home.This is a great way to save money, eat healthy, and spend time with your family. When preparing meals, choose low-fat\low-calorie versions of your favorite ingredients and learn how easy it is to substitute. For example:

• Switch to 1 % or nonfat milk and low-fat cheeses.

• Use a cooking spray instead of oil or butter to decrease the amount of fat when you cook.

• Prepare baked potatoes with low-fat blue cheese dressing or low-fat plain yogurt instead of butter or
sour cream.

Start by using a scale and measuring cup to serve your food.Read food labels to determine serving sizes. One bowl of cereal may actually be two 3\4-cup servings. A small frozen pizza may contain up to three servings (check the nutrition information label). This could add up to more calories than you think you're getting. Being aware of serving sizes may make it easier to avoid those extra calories.

Choose snacks that are nutritious and filling.A piece of fresh fruit, cut raw vegetables, or a container of low-fat yogurt are excellent (and portable) choices to tide you over until mealtimes. Take these snacks with you for a healthy alternative to chips, cookies, or candy.

Take your time!Eat only when you are hungry and enjoy the taste, texture, and smell of your meal as you eat it. Remember, it takes approximately 15 minutes for your stomach to signal your brain that you are full.

if you choose to eat out, remember these important suggestions:Watch your portions. Portion sizes at restaurants (including fast food) are usually more than one serving, which can result in overeating. Choose smaller portion sizes, order an appetizer and a leafy green salad with low-fat dressing, share an entree with a friend, or get a "doggy bag" and save half for another meal.

Eat at Home

Part of having a healthy family includes spending time together. The family meal is a great way for everyone to get together, have a conversation, and eat together.

• Serving meals at home require planning. Before you do your shopping, sit down and plan your meals
for the week. Make a list of all the ingredients you'll need to prepare healthy, balanced meals.

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