Aim for a Healthy Weight
Maintaining a Healthy
Weight On the Go
A Pocket Guide
Aim for Healthy Weight – Importance of Making Healthier Choices While Eating on the Go. According to the National Restaurant Association, American adults buy a meal or snack from a restaurant 5.8 times a week on average.
If you are watching your weight, it’s hard to always know what calories, fats, and nutrients are in the dishes you order.
The information in this booklet provides tips on how to help you select healthier options while eating “on the go” (i.e., dining out or bringing food in). Using the information provided on healthy choices will help you maintain a healthy weight.
Why Is Healthy Weight Important?
Reaching and maintaining a healthy weight is good for your overall health. It also may help reduce your risk for developing several diseases and conditions. Maintaining a healthy weight has many other benefits, including feeling good about yourself and having more energy to enjoy life.
A person’s weight is the result of many things: height, genes, metabolism, behavior, and environment. Maintaining a healthy weight requires keeping a balance. You must balance the calories you get from food and beverages (energy IN) with the calories you use to keep your body going and being physically
active (energy OUT).
The same amount of energy IN and energy OUT over time = weight stays the same More IN than OUT over time = weight gain More OUT than IN over time = weight loss.
Your energy IN and energy OUT don’t have to balance exactly every day. It’s the balance over time that will help you maintain a healthy weight in the long run.
For many people, this balance means eating fewer calories and increasing their physical activity. Cutting back on calories is a matter of choice. Making healthy food choices that are lower in fats, especially saturated and trans fats, as well as cholesterol, sodium (salt), and added sugar, can help you cut back on calories, as can paying attention to portion size.
This pocket guide will provide you with information to make informed food choices, particularly when eating on the go, to help you maintain a healthy weight.
How To Lose Weight and Maintain It
We have all heard the facts . . . to lose weight, you must eat less and move more. But this is often easier said than done. Many people make repeated attempts, often using different fad diets and weight loss gimmicks, and are unsuccessful.
To be successful at weight loss, you need to adopt a new lifestyle. This means making changes such as adopting healthy eating habits, being more physically active, and learning how to change behaviors.
Healthy Eating Plan
A healthy eating plan includes foods from all the basic food groups. It is low in saturated fat, trans fat, cholesterol, sodium (salt), and added sugar. It contains enough calories for good health, but not so many that you gain weight. (For more information on the basic food groups, go to www.MyPyramid.gov.)
A healthy eating plan:
■■ Emphasizes fruits, vegetables, whole grains, and fat-free or lowfat milk and milk products
■■ Includes lean meats, poultry, fish, beans, eggs, and nuts
■■ Is low in saturated fat, trans fat, cholesterol, sodium (salt), and added sugar
■■ Controls portion size
Read Much More Inside…
Foods That Make a Healthy Eating Plan
Fat Matters, But Calories Count
Lower Calorie, Lower Fat Alternatives
Keeping an Eye on Portion Size
General Tips for Healthy Dining Out and Take-Out
Reading the Menu
Specific Tips for Healthy Choices
Tips for Healthy Eating On the Go
Saving Money While Eating Out
Foods in the Fast Lane
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Behavioral Health Rehabilitative Specialist & Drug and Alcohol Addiction Counselor