Healthful Eating is the Key to Weight Maintenance

Now that you've achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off.

Eating Habits

Remember to follow good eating habits to keep the weight off.

• Eat slower. If you eat too quickly, you may "clean your plate" instead of paying attention to whether your hunger is satisfied.
• Eat only when you're truly hungry instead of when you are tired, anxious, or feeling an emotion besides hunger. If you find yourself eating when you are experiencing an emotion besides hunger, such as boredom or anxiety, try to find a non-eating activity to do instead. You may find a quick walk or phone call with a friend helps you feel better.
• Plan meals ahead of time to ensure that you eat a healthy, well-balanced meal.

Healthy Eating Plan

A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered.

• Fresh fruits - All fresh fruits are great choices. Try some "exotic" fruits. How about a mango? Or a juicy pineapple or kiwi fruit? There are lots of wonderful summer fruits in season and available at your local farmers market.
• Fresh vegetables – Try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven't tried like rosemary. You can sauté vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen for a quick side dish — just microwave and serve. Commit to going to your local farmers market or the produce department at a grocery store to trya new vegetable each week.
• Calcium-rich foods – You may automatically think of a glass of low-fat or fat-free milk when someone says "eat more dairy." But what about low-fat yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth. Also, full fat varieties of dairy are a great choice when eating small amounts.
• A new twist on an old favorite – If your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Search the Internet and magazines for recipes with fewer calories.
• Lean meat – Beef, pork and poultry can play an important role in a naturally nutrient-rich, well-balanced diet. Lean protein promotes muscle growth, strength and a healthy metabolism, and has been shown to help manage weight by keeping hunger satisfied longer.

Tips for Healthful Eating

Enjoy a colorful variety of fruits and vegetables (including beans). The darker the color, the higher the nutrients like fresh spinach, kale, or blueberries.

Breakfast:

• Stir granola into a bowl of yogurt and top with sliced apples or fresh/frozen berries.
• Top toasted whole wheat bread with peanut butter and sliced bananas or mashed avocado.

Snacks:

• Eat a piece of fruit like an apple, banana or plum.
• Pack raw vegetables and hummus for an afternoon snack.
• Place a box of raisins in your child’s backpack and pack one for yourself, too.

Lunch or Dinner:

• Ask for less cheese and more vegetable toppings on your pizza. Try onions, mushrooms and bell peppers.
• Spread cheese and refried beans between two whole wheat tortillas. Brown on both sides in a pan until cheese melts and top with salsa.
• Eat at least two vegetables with dinner.
• Eat fruit for dessert.