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Following the eight healthy eating goals above can help your body get the nutrients it needs. Here are some other tips to keep in mind if you also are trying to manage your weight.

  • Balance calories: Find out how many calories you need for a day as a first step in managing your weight. Go to ChooseMyPlate.gov to find your calorie level. To help plan, analyze, and track your diet and physical activity, use the SuperTracker.
  • Enjoy your food, but eat less: Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories. Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough.
  • Watch your portion sizes: Check to see what the recommended portion sizes of foods you eat looks like in the bowls, plates, and glasses you use at home. When dining out avoid “supersizing” your meal or buying “combo” meal deals that often include large-size menu items. Choose small-size items instead or ask for a take home bag and wrap up half of your meal to take home before you even start to eat.
  • Be physically active: Being physically active can help you manage your weight. Youth (6-17 years old) need to be active for at least 60 minutes a day (or 12,000 steps). Adults (18 and older) need to be active for at least 30 minutes (or 8,500 steps) a day. Learn more about being active.
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How to Eat Healthy

It’s easier than you think to start eating healthy! Take small steps each week to improve your nutrition and move toward a healthier you.

Eight Healthy Eating Goals

Small changes can make a big difference to your health. Try incorporating at least six of the eight goals below into your diet. Commit to incorporating one new healthy eating goal each week over the next six weeks. You can track your progress through PALA+.

Make half your plate fruits and vegetables: Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.

Make half the grains you eat whole grains: An easy way to eat more whole grains is to switch from a refined-grain food to a whole-grain food. For example, eat whole-wheat bread instead of white bread. Read the ingredients list and choose products that list a whole-grain ingredients first. Look for things like: “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “rolled oats,” quinoa,” or “wild rice.”

Switch to fat-free or low-fat (1%) milk: Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.

Choose a variety of lean protein foods: Meat, poultry, seafood, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group. Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breast.

Compare sodium in foods: Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” “reduced sodium,” or “no salt added.”

Drink water instead of sugary drinks: Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar and calories in American diets. Try adding a slice of lemon, lime, or watermelon or a splash of 100% juice to your glass of water if you want some flavor.

Eat some seafood: Seafood includes fish (such as salmon, tuna, and trout) and shellfish (such as crab, mussels, and oysters). Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat). Adults should try to eat at least eight ounces a week of a variety of seafood. Children can eat smaller amounts of seafood, too.

Cut back on solid fats: Eat fewer foods that contain solid fats. The major sources for Americans are cakes, cookies, and other desserts (often made with butter, margarine, or shortening); pizza; processed and fatty meats (e.g., sausages, hot dogs, bacon, ribs); and ice cream.

Use the MyPlate Icon to make sure your meal is balanced and nutritious.

Source: How to Eat Healthy

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Once you start snacking, it’s hard not to stop — you can’t just eat one! Not a good thing if you’re trying to lose or maintain your weight since mindless munching can add up to hundreds of extra calories a week. Here are some ways to break bad snacking habits.

  1. Measure and be done: Eating directly out of the package almost always means eating your way to an empty bag. Read the label to find out what a serving size is, measure it out, close up the package, and take your snack elsewhere to eat.
  2. Steer clear of the M&M’s bowl: If your co-workers keep candy on their desks and you can’t help but grab a handful every time you stop by, opt for IM or email when you need to talk.
  3. Keep food out of sight: Just seeing food can be a temptation, so be sure to keep snacks and baked goods off your desk and kitchen counters (unless it’s fruit of course!).
  4. Grab that bottle: Thirst is often confused for hunger; taking sips of water when you feel a snacking urge coming on can help, and the water will also fill your belly.
  5. Freshen your breath: Minty breath might make you think twice about reaching for a snack. Brush your teeth or chew minty gum after meals to prevent eating more when you’re not even hungry.
  6. Don’t eat just because someone else is: You head over to a friend’s house and she is noshing on a bowl of popcorn. Before grabbing a handful think to yourself, “Am I actually hungry?” If the answer is no, ask for a glass of water to sip on instead.
  7. Beat boredom without food: If you tend to reach for food when you have nothing else to do, break the cycle by going for a walk, calling a friend, playing an instrument, or reading a book.
  8. Don’t eat in front of a screen: Chomping while watching TV or working on the computer means you’re not really paying attention to what you’re eating. Before you know it, you’ve devoured an entire plate of food within minutes. Whenever you eat, make sure to sit down at the table and take your time, chewing completely between each bite.
  9. Snack with a purpose: Set up a regular snacking time complete with planned out, healthy 150-calorie snacks like these, to avoid grabbing the quickest (and most likely unhealthy) snack later.
  10. Don’t buy junk: Don’t have sweets and other junk food in the house so it can’t call to you from the kitchen.
  11. Hit the hay: Late-night snacking can be the hardest habit to break, especially when you’re actually hungry. If you’re staying up way past your bedtime, enough to be hungry well after dinner, than try going to bed a littler earlier to avoid the need to pig out right before bed.

Source: http://www.fitsugar.com/author/Jenny%20Sugar

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Overeating is easy to do, especially when you’re indulging in an unusually delicious meal. It’s also easy because there are many factors that cause us to overeat, including stress and noshing too fast—both of which we likely experience or do on an almost daily basis.

Fortunately, there are many tactics you can use to stop overeating once and for all, from slowing down to learning your body’s hunger cues. Use these tips to get your eating on track so you can feel fueled and satiated instead of full and frustrated.

Look Ahead

If you’re surrounded by unhealthy food all the time, it can be easy to eat all day long, whether or not you are hungry. Here’s one way to avoid this temptation: Think about how you’ll feel after you eat too much—like those times when you know you’re full, but there’s still food on your plate.

A similarly powerful tactic is thinking about how you’ll feel if you don’t eat the food. In almost every case you feel proud, happy and more satisfied than if you’d indulged unnecessarily.

Stop Once and For All: Before you grab the doughnut from your office kitchen—especially if you’ve already had a full breakfast—think to yourself: How will I feel when I finish this? Better yet: How will I feel if I walk away right now? Make this a habit, doing it every time you reach for an unnecessary snack; sometimes you’ll want to indulge and that’s okay. But you may find that you say “no” a lot more often than you say “yes.”

Eat Slower

It takes time for your stomach to tell your mind that you’re full because the process of feeling satiated takes time.

“Stretch receptors in the stomach are activated as it fills with food or water; these signal the brain directly through the vagus nerve that connects gut and brainstem. Hormonal signals are released as partially digested food enters the small intestine,” explains Ann MacDonald, a contributor to Harvard Health.

This process of sending signals from your gut to your brain can take anywhere from five to 20 minutes, which is why it’s important to eat more slowly. Eating too fast is a surefire way to overeat because we get this cue well after we’ve already eaten too much.

Stop Once and For All: The next time you eat, set a timer for 20 minutes and see how long it takes you to feel full, paying close attention to the cues your body is sending you. This will give you an approximation of how long it takes your body to feel full, which you can use to stop overeating in the future. Continue eating slowly until you notice that “I’m full” feeling. Note that those with type 2 diabetes may not get these same hunger cues, which makes this tactic less effective.

Eat Mindfully

In our on-the-go world, we’re often eating breakfast in the car, rushing through lunch at our desk, and half-heartedly noshing on dinner while watching our favorites shows. In all of these situations, your focus isn’t on the food you’re eating. It’s on driving, working or watching television, which can lead to overeating.

When you’re not paying attention to your body, it’s easy to miss the “I’m hungry” cue—just like when you eat too fast.

Stop Once and For All: Make a rule to eat at least one meal a day without doing anything else. Notice the difference in recognizing your satiation (feeling full) cues and how satisfied you are. Slowly increase this to two meals each day and eventually to all three.

Get Your Stress Under Control

It seems as though there’s always something stress us out, whether it’s a meeting at work or a family issue. This stress not only wreaks havoc on your body physically, causing everything from chronic high blood pressure and diarrhea, to headaches, chest pain and more, it’s causing you to overeat.

When stressed, your body releases cortisol, which also happens to increase appetite. Whether you’re hungry or not, your body is craving food, and to quell that “hunger” you eat. In many cases, you end up eating high-fat, sugary foods, making the overeating even worse.

Stop Once and For All: If you can’t reduce the amount of stress in your life right now, the next step is to recognize the potential for overeating and stop it before it starts. When stressed, rely on portioning your food, and when you go out to eat, get half of your meal put in a box for later before you even start eating. If you’re hungry for a snack, when you normally aren’t, check in with yourself: Is this stress or am I really hungry? Take Michael Pollan’s advice: If you’re not hungry enough to eat an apple, you’re probably not hungry.

Eat Before You’re Hungry

This idea may sound odd, but think about these two scenarios:

  • You eat dinner a little early, not because you’re very hungry but because you know you’re going out with friends and don’t want to order out—or you wait until you’re starving and eat post-drinks. You pour a glass of wine, browse the fridge, take your time making dinner, eat until you’re relatively full and then head out.
  • You decide not to eat before going out because you’re not hungry. You wait to eat dinner until 8pm, after you’ve gone out for drinks. Now you’re ravenous. You dive into your cabinets looking for whatever is easiest to make, and dig into the first thing you see. You eat so fast, you don’t realize how full you are—and now you’re stuffed and wishing you hadn’t eaten so much.

In the second scenario, you’re so hungry that you may be experiencing slight nausea or a headache from the hunger. But you may even eat unhealthier foods because you’ll likely eat one of the first things you find; forget about taking time to make a healthy dinner.

You may have similar experiences if you wait too long to have lunch at work, or eat breakfast late in the morning.

Stop Once and For All: Most people tend to eat around the same time every day. Set an alarm on your phone for an hour before you’d normally eat each meal so you remember to nosh earlier than usual. You’ll quickly find that you’re more likely to make rational healthy choices about what you’re eating and how much.

Give Yourself Time

How many times have you looked down at your plate, knowing that you’re full, and finished it anyway? When you’re done, you feel full and mad at yourself: Why did I eat the rest of that? I didn’t need it and now I feel like crap. It’s hard to resist food in the moment, thanks to our need for instant gratification. But giving yourself time to decide whether or not to finish the plate may be exactly what you need.

Stop Once and For All: The next time you’re in a moment where you would normally eat more, but know you shouldn’t, stop for 10 minutes. Give yourself time to decide if you want to eat the rest of the food on your plate. Almost every time, you’ll be happy to toss or save the rest of the food when your 10 minutes is up.

Pay Attention to All Your Hunger Cues

If you’re waiting for your stomach to growl, you may be setting yourself up to overeat, because we don’t all experience the same hunger cues. Sometimes it shows up as a headache or a bad mood that comes on suddenly. A nutritionist once said, “I always know I’m hungry when I’m happily working on something and all of a sudden I’m annoyed by what I’m doing.”

Knowing how hunger can show up in your body is key to recognizing it before it’s too late and you’re starving. Other potential hunger signals include:

  • Growling stomach
  • Nausea
  • Headache
  • Low energy
  • Suddenly irritable (“hangry”)

Stop Once and For All: Make note of which hunger cues you experience each time you eat. Slowly you’ll discover what means “I’m hungry” for your body, allowing you to eat right away rather than waiting until later, when you’re ravenous, and therefore more likely to overeat.

Stop Overeating

It can be so hard to say no when food is right in front of you—and so easy to ignore that full feeling and eat until you’re so full you literally need to lay down because it hurts to sit or stand. Stop the cycle of overeating once and for all with these simple tips. Test each one to see which works best for you and then stick with it. Once it becomes a habit, you’re more likely to say no when you’re full and indulge when your body needs the fuel.

JESSICA THIEFELS

Jessica Thiefels has been writing for more than ten years and is the owner of Honest Body Fitness. As an ACE Certified Personal Trainer, she specializes in HIIT and circuit training, teaching small groups and working with clients one-on-one to reach their fitness and weight loss goals.

Original Article Here

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16852189If you’re entertaining and want to keep it healthy, take a look at these great tips on easy ways to cut calories (but keep the flavor!) and include fruits and vegetables in your celebrations.

  1. A Healthy Dessert. Top mixed fruit with a dollop of sorbet or sherbet for dessert.
  2. Meat Substitutions. Make vegetable lasagna for non-meat eating guests. Instead of the meat layer, try spinach, eggplant, broccoli, carrots and mushrooms, or your favorite combination.
  3. Fruity Condiments. Serve fruit chutneys and relishes as condiments.
  4. Healthy Appetizers. Serve appetizers that use vegetables and fruits.
    1. De-seed a cucumber and fill with tabouli, hummus, or tomato bruschetta. Slice into ½ inch pieces.
    2. Top party rye with a thin layer of low-fat mayonnaise, a cucumber slice and a dash of lemon pepper, or spread with Tuna Vegetable Dip.
    3. Marinate mushrooms in your favorite low-fat vinaigrette.
    4. Top a thin slice of French bread or a melba toast round with a thin slice of part-skim mozzarella and sun-dried tomato.
  5. Be Prepared for Guests. Keep frozen and canned veggies on hand in case of an unexpected guest or last minute invitation. Check out our “Top 10 Ways to Cook Anything” for some quick and tasty preparation ideas.
  6. Create a New Tradition. Make a new veggie recipe … a new holiday tradition. Our Crazy Curly Broccoli Bake makes a great seasonal side dish (and it’s a hit with kids), Asparagus w/Lemon Sauce is a light and tangy side dish, and Fava Beans and Red Onion Salad is a delicious combination accentuating the bright colors of spring!
  7. Add Some Sparkle. Offer 100% fruit or vegetable juice as a beverage. For a healthy and fun party drink, use seltzer instead of water to make juice from 100% fruit juice concentrate.
  8. Healthy Snacks & Gifts. Don’t forget dried fruits! Add to a cheese platter or mix with nuts for snacking. A dried fruit and nut combination makes a great gift too! Also try assorted dried fruit such as cranberries, raisins, apricots, cherries, blueberries and apples with mixed nuts.
  9. Trays of Crudités. What’s a party without crudités? Include some different veggies on your vegetable tray such as jicama, turnips, zucchini or steamed green beans. If you’re pressed for time, pick up fruit and vegetable trays already assembled from the supermarket.
  10. Decorate & Enjoy. A basket or bowl of fruits and veggies is a festive decoration or gift for the host of the party.

Source: Top 10 Ways to Spice Up Your Parties with Fruits & Veggies – Fruits & Veggies More Matters : Health Benefits of Fruits & Vegetables

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Your kids have their costumes ready and are counting down the days until October 31st! Maybe you’re having a party with school friends or plan to just walk the neighborhood. Whatever your plans, be sure to include some heart-healthy fun in the mix.

Try these tips to mapumpkin jack-o-lanternske your Halloween festivities a little healthier for your family, party guests and all those trick-or-treaters.

For the Trick-or-Treater

  • Fill up first. What kid doesn’t want to eat their favorite candy right when it goes into their trick-or-treat bag? Having a healthy meal BEFORE your kids go trick-or-treating can reduce their temptation to snack while walking or to overindulge, because their tummies will be full.
  • Bag it. Be sure to find the right size collection bag for your child and steer clear of the pillow case method. If you encourage your child to only take one piece of candy from each house, they’ll be able to visit more houses in the neighborhood.
  • Get rid of it! Worried you’ll have leftover Halloween candy until long after Valentine’s Day? Using a smaller bag will help, but sometimes kids STILL end up with a ton of extra sweets. Here are some ideas of what to do with the leftover candy:
    • Keep enough candy for one piece a day for one or two weeks (long enough for the excitement to wane). Throw away, donate or repurpose the rest.
    • When your child asks for a piece of candy, make sure to pair it with a healthy snack: an apple, a banana, some nuts, or celery with peanut butter.
    • “Buy back” candy from your child with money or tokens they can trade in for a fun activity: a day at the zoo, an afternoon playing at the park, going ice skating, or a day at the pool.
    • Some dentists’ offices have buy-back or trade-in programs, too.
    • Save it for holiday baking.
    • Donate excess candy to a homeless shelter or care package program for troops overseas. A familiar sweet treat from home can be comforting at the holidays.
    • Save it to fill the piñata at the next birthday celebration or give out with Valentine cards.
    • Use it in an arts and crafts project or to decorate a holiday gingerbread house.
    • Throw it away! And don’t be tempted by the half-priced candy after Halloween!
  • Get moving. Get some exercise by making this Halloween a fun family physical activity event. Set a goal of how many houses or streets you’ll visit, or compete to do as many as you can. Bring a bottle of water and wear comfortable shoes for walking!
  • Safety first. Check expiration dates and inspect all edibles before allowing children to eat them. Don’t let children eat anything with questionable or unknown ingredients, especially if they have food allergies.
  • Have a plan. Halloween can be a great time to talk with kids about making smart choices, the need for balance and moderation, and how to achieve an overall healthy eating pattern. Plan in advance how much candy they’ll be allowed to take at each house, keep and eat. If they’re old enough, let them help decide what to do with excess candy.

For the Party Host

  • Up the fright factor. Serve healthy snacks dressed up in the Halloween theme. There are lots of creative ideas being shared online at this time of year!
  • Play with food. Incorporate healthy foods into activities, such as decorating oranges like Jack-O-Lanterns, making banana ghosts, and bobbing for apples.
  • Keep ‘em moving. Include plenty of physical activities, like a zombie dance party, three-legged monster race, spider crawl or pumpkin toss.
  • Rethink your drink. Don’t forget that cutting back on sugary treats includes soda and sugar-sweetened beverages. Offer water, unsweetened tea, 100% juice, or fat-free/low-fat milk instead. Make a festive Halloween punch from sparkling water and a splash of 100% orange juice, garnished with plenty of orange slices and black grapes or blackberries.

For the Stay-At-Homer

Be THAT house. You don’t have to pass out candy on Halloween. Start a new tradition on your street and give out healthier treats or non-edible items. Get creative! Here are some ideas.

Healthier Treats:

  • Clementines or small oranges decorated like Jack-O-Lanterns (with non-toxic ink)
  • 100% juice boxes or pouches
  • Snack-sized packages of pretzels, popcorn, dried fruit, trail mix, nuts or pumpkin seeds
  • Snack-sized packages of fresh fruits and vegetables, such as baby carrots or apple slices
  • Mini boxes of raisins
  • 100% real fruit strips, ropes or leathers
  • Squeezable yogurt tubes or pouches
  • Sugar-free chewing gum

Non-edible items:

  • Glow sticks or small glow-in-the-dark toys
  • Crayons and coloring books
  • Stickers or stamps
  • Soap bubble makers
  • Plastic spider rings or vampire teeth

Be careful to avoid giving very small items that could be a choking hazard to little ones.

  • Who’s in charge? Hand out treats to each trick-or-treater – one per child – instead of letting them decide how much to take. If you have more than one item, ask them to choose which they prefer. This is a great way to get control of your Halloween budget, too!
  • Avoid the whole mess. Want to avoid candy and masses of kids at your door? Dress your family up in their costumes and go see a movie. Or deliver healthy Halloween treats to your local police and fire stations, nursing home or children’s hospital.

Source: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/How-to-Have-a-Heart-Healthy-Halloween_UCM_317432_Article.jsp#.WAuNTfkrKM8

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Our farmers produce more food than we need to feed America. Unfortunately, the generous supply of vegetables and fruits in this country is often taken for granted by many who have easy access to it. In fact, a National Resources Defense Council report finds that roughly 40 percent of all edible food produced in America is not eaten. Based on food and beverages thrown out, up to $2,275 is wasted each year by a typical family of four in this country.

Fresh foods make up most of the discarded food. The average American wastes about 20 percent of the vegetables and 15 percent of the fruits inside and outside of the home, numbers that are higher than the previous generation. Properly storing fruits and vegetables is important in getting the most out of your produce. Keeping heart-healthy produce fresh prevents waste and will help save money. Learn how to stretch your budget with this infographic.

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