Grab the good stuff on your next grocery run Strategies for healthy weight loss When life gets hectic, healthy habits that support weight loss are sometimes the first things to go. Luckily there are proven strategies to help. Here are five tips for approaching weight loss in a healthy and manageable way. Focus on fruits and vegetables. The produce section is bursting with foods that are naturally low in calories and filled with fiber. High in antioxidants, fruits and vegetables tame inflammation, which can help reduce your risk for obesity. Try filling 75% of your plate with plants at each meal. Plan your meals. When you know you want to eat more vegetables, one secret to success is planning when you’ll get those servings into your daily diet. That starts with breakfast: Plan what you’ll eat, and don’t skip it. When you have your groceries and meal plan ready, you’re less likely to skip any meal. And that’s a good thing. Skipping meals leads to blood sugar and energy crashes. You can end up eating whatever is around, like chips or cookies. Reduce refined carbohydrates. Also known as simple carbs, these foods include white bread, pizza, pastries, pasta, white rice and sweets. They are typically high in calories and lead to blood sugar spikes and crashes. Instead, choose unrefined carbs, including vegetables and whole grains. These healthy foods can help you lose weight and reduce the risk of disease. Cut back on sugar. The empty calories that come with sugar can derail your weight loss journey. Limiting sugary treats, including sweetened beverages, doughnuts, muffins and candy, can help you lose weight and lower your risk of diabetes. The American Heart Association recommends limiting added sugar to 6 teaspoons or less per day. Get active. Exercise can help you lose weight and maintain a healthy weight for life. You don’t have to go to the gym. Walking is a great exercise that’s available to everyone. See a registered dietitian to create a personalized eating plan that meets your nutritional needs. Visit www.kerncountyhealthbenefits.com or call 661-868-3182 for a list of contracted dietitians. Sources: American Council on Exercise; Centers for Disease Control and Prevention These tips can help you Make a list. Pick a day on the weekend to plan meals for the week. Shop the perimeter first. The outer aisles of grocery stores contain some of the most nutritious choices, like fresh produce. Pump up the produce. Fill your cart with fruits and vegetables. Choose different colors for different nutrients. Think juicy red and green apples; crunchy, orange carrots; crisp, dark lettuce; and tender, tasty zucchini. Go lean with protein. Choose lean or extra lean meats. Reel in the benefits of fish. Here’s an exception to the lean-protein rule: fatty fish, like salmon, which have heart-healthy omega-3 fatty oils. Cut the dairy fat. Try low-fat or fat-free versions. Grab some whole grains. For example, look for 100% whole-wheat instead of white sandwich bread, whole-wheat tortillas and pasta, and brown rice instead of white. To verify a product is truly whole grain, make sure a whole grain is the first listed ingredient. Sources: Academy of Nutrition and Dietetics; American Heart Association; Centers for Disease Control and Prevention; International Food Information Council; U.S. Food and Drug Administration
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