Achieving a Healthy Body Weight

To help you maintain healthy body weight, you will need some specific strategies. Read through these strategies and order them from 1 to 10: #1 will be the strategy that you would find DO-ABLE on a typical day. #10 will be the most difficult for you to accomplish in your daily life.

Determine what a healthy body weight is for you. Be realistic about this number. Speak to your doctor for advice.
Keep a journal of everything you eat in one day.
List tempting times and places when you eat foods and beverages high in calories, fat and sugar, and low in nutrients.
Listen to your body and eat when you are hungry and stop when you are full.
Choose lower fat milk products such as skim, 1% or 2% milk, and yogurt or cottage cheese made with less than 2% milk fat. Have cheese in small amounts.
For protein, choose fish, poultry, and lean meats, with fat and skin removed. A serving size is 75g (2.5 oz), which is about the size and thickness of a deck of cards.
Choose lower fat snack foods such as light microwaved or air popped popcorn (without added butter or topping) or pretzels.
Avoid rich desserts and baked goods.
If eating out, order smaller portions, share with a friend, or ask for a “doggy bag” if the portion is too large.
Make the decision to forget dieting and get on with living. Come up with a daily healthy eating plan you can stick with for the long term.

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