Weight Management

If you are reading this, Congratulations! You are taking one of the most important steps towards good health! Many health conditions are related to and influenced by weight. Eating right to manage weight will also help you to have the right nutrients to guard against nutrition related conditions.

Weight management is balancing activity and food intake. Becoming overweight often makes activity difficult or unpleasant. This sets the stage for a cycle of eating more calories than you are using for activity. The availability of food, modern conveniences and extremely busy lives have made it difficult for many Americans to manage their weight successfully.

Most of us can benefit by following these strategies:

• Be aware of portion sizes. We are often eating more than we realize, especially when eating out. Got to: http://hin.nhlbi.nih.gov/portion/ to see how portion sizes have changed over time. At home measure what you eat for a few days to see how your portion sizes compare to what nutritionists regard as a portion.
• Add activity to your life. Any increase in activity will help. If you choose something you enjoy doing, it will be relaxing and you will be more likely to do it often. Visit www.shapeup.org for some great ideas and tips.
• Choose more healthful foods. Fruits and vegetables have more nutrients per calorie than fast foods (they are "nutrient dense"). The same is true for whole grains. Read food labels.
• Try new foods. Food availability is often cited as contributing to the problem of overeating in . Make this characteristic of American life work for you. Fruits and vegetables from around the world are now accessible at almost any time of year. Walk around the produce section of your supermarket and pick up some new foods to try. Many supermarkets have food preparation tips and recipes right in the produce section.
• Look at the way you prepare foods. A 3 oz. serving of roasted chicken breast has approximately 300 calories, while nugget style fried chicken has approximately 800 calories.
• In general, processing adds calories. The less processed a food is, the more nutrient dense it usually is. For example, fruits and vegetables in their natural forms are better for you than those prepared with sauces.
• Eat at home. You have control over what you’re eating, how it is prepared, and the overall cost is less. Family mealtimes are highly recommended not only for nutrition, but to reconnect with each other.
• Be patient. Make a few changes at a time.

If you like to do things "by the numbers" go to www.mypyramid.gov to get help calculating the amount of food you should be eating each day.

For more help, including an explanation of body mass index (BMI), visit the Partnership for Healthy Weight Management: http://www.consumer.gov/weightloss