WDA Nutrition Tip
Nutrition Tip Archives (over 40 great nutrition tips)
Submitted by Amy Reuter, RD
Outpatient Dietitian, Froedtert Memorial Lutheran Hospital

SMART EATS for a Healthy Weight

Eating for healthy weight is not about going on (and then off) the latest diet. The best way to achieve – and maintain – a healthy weight is to make small changes that you are willing to do forever. These six smart eating habits can help you reach your health goals!

1. Eat early: Kick-start the day with a power breakfast.
Start with a protein (like yogurt, peanut butter, lean deli-meat, or an egg); add a whole grain (like high-fiber cereal, whole wheat toast, or bran muffin); and finish it off with a fabulous fruit treat (like a banana, canned peaches, frozen blueberries, or orange juice).

2. Eat regularly: Snack smart to curb the munchies.
Getting over-hungry usually leads to overeating. With power snacks nearby, donuts or vending machines won’t tempt you. For long-lasting energy, enjoy a handful of nuts or trail mix; a piece of string cheese; or some creamy yogurt with fruit.

3. Eat bright: Fight disease with a rainbow of produce.
The phytonutrients in produce help fight cancer, heart disease, high blood pressure – and the effects of aging. They also add great taste and bright colors to every meal. Eat green (broccoli), red (tomato), orange (cantaloupe), yellow (squash), and purple (grapes).

4. Eat whole: Enjoy the nutrient combos in whole foods.
Nature does an amazing job of putting nutrients together. Whole grains have a bundle of fiber, folic acid and B-vitamins for healthy hearts. Dairy foods have calcium, magnesium and protein for strong bones. Lean beef has zinc, iron and protein for muscle power.

5. Eat strong: Put some protein in every meal and snack.
Protein leads to feelings of fullness and satisfaction.. Including some protein every time you eat can be a real help in long-term weight management.

6. Eat half: Re-size super-portions to fit your needs.
Today’s portions – fast food, restaurant, vending and cookbook – have all been super-sized. Many servings are two to four times what your body needs or wants. One simple solution: Cut your food portions in two; eat half; and save the rest for another time.

Adapted from Eat Right Montana

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