Wednesday, December 22, 2010

Goal Setting: Steps to a Healthier You





Why your weight matters
Extra weight may put you at higher risk for:
  • Type 2 diabetes
  • High blood pressure
  • Heart disease and stroke
  • Most types of cancer
  • Sleep apnea
  • Problems with pregnancy
  • Decreased fertility
  • Arthritis
  • Metabolic syndrome
  • Osteoarthritis
Body mass index (BMI)
Body mass index (BMI) is one way to tell whether you are at a healthy weight, overweight, or obese.


To calculate BMI
(Weight in Pounds / Height in Inches2 ) ´ 703

Your BMI is _______________.   


What your BMI means
BMI of 18.5 to 24.9=healthy
BMI of 25-29.9=overweight
BMI of 30 to 39.9=obese
BMI of ≥40=morbid obesity

 

How to achieve a healthy weight
Make realistic weight loss goals. Aim for a slow, modest weight loss of 1-2 pounds (lb)/week. Losing just 10% of excess body weight can have positive effects on your health.

Your current weight is _____________. A 10% weight loss for you is ____________ lb.


Steps to a healthier you
The following suggestions can help you improve your health and well-being. What changes will you make?

Move it and lose it
An increase in physical activity is an important part of your weight loss/management program. In addition, exercise has a benefit of reducing risks of cardiovascular disease and diabetes, beyond that produced by weight reduction alone. Other benefits of exercise include increased energy, a sense of well-being, and stress relief.

Begin your exercise program slowly and gradually increase the intensity. Choose what you like to do, but aim for daily aerobic activity. Include some weights and stretching. You do not need to focus on a planned workout.

Maybe your goal is as simple as increasing the amount of steps you take. Count your steps using a pedometer and increase your step average as a weekly goal. It is recommended that you aim for 10,000 steps (5 miles)/day.

A good goal is to stay physically active for 30-60 minutes on most days of the week.

 You currently exercise/walk ____________________.   Your goal is ____________________.  


“Break the fast” and do not skip meals
People who eat breakfast are less likely to overeat later in the day. Studies show that people who skip breakfast and eat fewer times during the day are usually heavier than people who eat a healthy breakfast and three meals/day. This is possibly because people who skip meals tend to feel hungrier later on and eat more than they normally would. Eating many small meals throughout the day also may help people control their appetites.

You currently have ____________ meals/day. Your goal is to eat ____________ meals/day.


Watch your portions
Studies have shown that if we see more, we eat more. Use smaller platters and bowls as serving dishes, and choose smaller plates, bowls, and cups when eating. Order small-sized portions when going out to eat, or split a meal with someone or take half of it home.


Eat mostly whole foods that are plant based
Eat a colorful mix of vegetables and fruits each day. Vegetables andfruits of different colors are a good source of vitamins, minerals, and phytochemicals, which help to prevent heart disease, diabetes, and cancer. Fruits and vegetables are also good sources of fiber.
Choose colorful foods such as:
  • Spinach
  • Kale
  • Eggplant
  • Carrots
  • Sweet potatoes
  • Red peppers
  • Berries
  • Mangos
  • Kiwi
  • Apricots
  • Apples
  • Plums
  • Tomatoes


Aim for at least five servings of vegetables and fruits/day. A serving size is ½ cup cooked, 1 cup raw, or one piece of fruit the size of a closed fist. Vegetables are much lower in calories than fruit, and contain a healthy dose of fiber, vitamins, minerals, and helpful phytochemicals. It is best to choose more vegetables than fruit.

Your current intake of vegetables and fruits is ____________________. Your goal is  ____________________.


When it comes to meat, smaller is better
Use the palm of your hand as a guide to determine the serving size for meats. Fill half of your plate with vegetables, leaving one fourth of the plate for protein foods and one fourth of the plate for starchy foods, such as whole-wheat pasta, brown rice, corn, peas, and mashed potatoes.
Get more of your protein from vegetable sources, which provide less fat, no cholesterol, and fiber. These are some excellent choices:
  • Lentils
  • Beans
  • Soy
  • Peanuts


Fill up on fiber
Eating more fiber may help lower calorie intake, and it promotes good intestinal health. Aim for 25-30 grams (g) of fiber/day.
High-fiber foods include:
  • Cereals
  • Beans
  • Berries
  • Avocados
  • Bran
  • Peas
  • Corn
  • Figs
  • Lentils
  • Whole-grain breads, pastas, and tortillas
  • Apples
  • Pears
  • Oatmeal
  • Green-leafy vegetables.

Look at food labels and choose products that have at least 5 g of fiber/serving. Add one high-fiber food/week. When adding fiber, it is important to drink plenty of water.

You eat about _____________  high-fiber foods/day. Your goal is to eat _____________ high-fiber foods/day.   


Spare the fat
We need some fat in our diet, but too much is unhealthy. Fat is high in calories. One serving of fat equals 1 teaspoon.  Not all of the fat in your diet is added by you. Much of it comes by way of meat, dairy, and snack foods.


Slow down on fast foods
Ask for the calorie content of menu items. Choose meals with 500 calories or less. Avoid super-size portions. Eat out less often. Check out www.calorieking.com for a caloric guide.


Do not drink your calories
Eliminate high-calorie drinks,such as fruit juices, sodas, energy drinks, blended coffee drinks, and sports drinks. Switch to water, low-fat milk, seltzer water, tea, and coffee without the extras.


Limit sweets and snacks
Aim for no more than 100 calories/day from snacks and sweets. Frozen fruit bars, frozen bananas, string cheese, yogurt, fruit, and 100-calorie snack packs are good options.


Write it down in a food and exercise diary
Individuals who keep track of their food and beverage consumption tend to lose more weight.


Cut back on screen time
Limit time spent watching television, playing video games, and using your computer for recreational purposes to less than 2 hours/day or less than 10 hours/week.

Your current television/computer/video game time is _____________. Your goal is _____________. 


Sleep right
Get 7-10 hours of sleep/day. Any more or less can lead to weight gain.


Other goals you have chosen
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________                                                                                               

***Life is a journey that must be taken one healthy step at a time.***



source: rd411.com
Contributed by Sandra Miller, RD, CDE
Review Date 4/10
G-1317

1 comment:

  1. Thanks for sharing those steps to be healthy. They're definitely very helpful. Always take what's necessary for your health.

    ReplyDelete