The plate is simply a tool to remind you to limit your portion sizes and eat healthy, balanced meals. Here are some more tips for healthy eating:
- Make an effort to eat at the table. Eating mindlessly in front of the TV is a sure way to overeat.
- Don't feel the need to clean your plate. With the giant portion sizes restaurants give now, you may be consuming double and triple the recommended portions.
- Don't worry about wasting food. When you are full, stop eating.
- Eat slowly to give your body time to digest and send signals to the brain that you are full.
- Don’t skip meals. When you skip a meal, your body thinks you are in starvation mode so it slows down your metabolism to compensate. This could cause you to overeat at the next meal.
- Include high-fiber foods in your diet (beans, fruit and oat products). Fiber helps you feel full faster and for longer. It also helps keep your blood sugar stable.
- Eat a variety of healthy foods. Balanced meals are important.
- Limit processed and high-calorie foods to special occasions. It’s ok to treat yourself every once in a while.
- Eat lots of leafy vegetables. They fill you up and are packed with nutrients.
- Split a dish with a friend.
- Choose an appetizer instead of an entrée as a main course.
- Order a cup of soup before the meal to fill you up. Stick to broth based soups as cream based is loaded with cream and fat.
- Order a to-go box when your food arrives so you can portion out what you should eat and save the rest for a meal the next day.
- Go to places where you know you can order healthy meals.
- Avoid buffets and all-you-can-eat specials. Buffets impair your ability to judge proper portion sizes and subject you to portion distortion.
- Go for the marinara pasta sauce over cream based or alfredo sauces.
The National Institutes of Health recommends a minimum of 30 minutes of exercise at least five days a week for adults. Exercising on a regular basis will help you manage your weight, improve your mood, and combat high blood pressure, diabetes, osteoporosis and certain kinds of cancer.
Not all of us enjoy going to the gym, but there are countless other ways to get your heart rate up and get moving.
Chart is based on a person who weighs 155 pounds. Add 25% to the number of calories burned for someone who weighs 200 pounds.
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