A positive attitude is important for successful weight
management. Whether you need to lose, gain, or maintain your
weight, you need to make a commitment to gradually adopt a
healthier "weigh" of life. You can look at nutrition as a health
investment for a long and healthy lifestyle. Whether you are 20,
40, or 55, start now to invest in your own good health. The sooner
you start, the healthier you might be in the long run.
You can lose weight. The best way to lose weight is to eat less;
choose foods low in total fat, saturated fat, and cholesterol; and
exercise regularly. High fat intake contributes to excess body
weight. Being overweight might increase your risk of developing
high blood pressure, diabetes, cardiovascular disease, and certain
forms of cancer.
How do I manage my weight?
- Eat a variety of lower-fat foods to get all the nutrients you
need. Your doctor or a dietitian can recommend the number of
daily servings you should eat from each food group.
- If weight loss is your goal, select a lower number of
recommended servings. You also must watch your calorie intake.
Remember, "low-fat" does not always mean "low calorie."
- To help control your fat, cholesterol, and calorie intake, eat
plenty of plant-based foods (grains, fruits, and vegetables) and
fewer animal-based foods (meat and dairy).
- Increase your physical activity to improve heart health and
lose excess body fat.
Tips for reducing fat intake
When selecting foods:
- Learn about the foods you eat by reading food labels. The label
on a food package shows the number of grams of fat per serving.
Look for "low-fat," "non-fat," and "reduced-fat" claims on
packages.
- Choose lean meats, fish, and poultry. Look for the words
"choice" or "select" instead of "prime." Other good, low-fat
sources of protein include dried beans and peas, tofu, low-fat
yogurt, low-fat milk, and tuna packed in water.
- Choose skim or 1 percent milk.
- Enjoy low-fat (no more than 3 grams of fat per ounce) or
non-fat cheeses.
- Try low-fat or non-fat versions of your favorite margarine,
salad dressing, cream cheese or mayonnaise.
When preparing foods:
- Trim all visible fat and remove the skin from poultry.
- Refrigerate soups, gravies and stews, and remove hardened fat
before eating.
- Bake, broil, or grill meats on racks that allow fat to drip
from the meat. Avoid frying foods.
- Sprinkle lemon juice and herbs/spices on cooked vegetables
instead of using cheese, butter, or cream-based sauces.
- Try plain, non-fat or low-fat yogurt and chives rather than
sour cream on baked potatoes.