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 YOU CAN…meet your dietary requirements and still limit calories. Eating the right amount is the key to reaching or maintaining a healthy weight. Using the food pyramid as a guide, you can eat the recommended amounts from each of the food groups and keep your calories at a level that would allow you to maintain, and even lose weight if necessary, depending on your physical activity. Serving sizes are also found on the Nutrition Facts panel on food labels. Individual caloric needs will vary with your daily living habits and physical activity. Keep your caloric intake at no more than 1400, including at least 5 teaspoons of oil and other low-fat dairy and protein servings. At least 3 servings of whole grains are recommended but other starches can be used for baking which can make up your extras. The key word is PLANNING. Meals and snacks can be planned to give variety and satisfaction. Food intake should be spread throughout the day so that you can have small meals and snacks every 3-4 hours. If you are going out for a family meal or special occasion, plan ahead and eat lighter the meal before. When you do dine, eat slow and enjoy.  Food gives us calories - activity uses calories. Try for a good balance with sensible portion sizes and increased physical activity. There are 1440 minutes in every day - schedule 30 of them for physical activity. Consider the following suggestions:
© August 2007
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