THE WALKING SITE

HEALTHY EATING PLAN

I am firm non-dieter. I believe that it is important to choose a healthy eating program that you can stick with for life. Dieting simply produces a yo-yo effect. Yes, you may lose weight, but how long until it is back. Eat healthy, drink plenty of water, exercise daily and get plenty of rest.

It is important to know how many calories you actually need to maintain your weight. If you are eating too little or too much it's hard to feel healthy and energized. Use this tool to Estimate Your Calorie Needs. Also see the handy Nutrition Calculator to figure how many fat grams you need in your daily diet.

Of course it is also important to eat the right foods. Use the USDA "My Plate" plan as a simple guide to healthy eating. Follow the guide and you'll give your body the nutrients it needs to thrive while keeping calories, fat, saturated fat, cholesterol, sugar and sodium amounts where they should be.

STEPS TO A HEALTHIER YOU

One size doesn't fit all. The Super-Tracker tool can help you choose the foods and amounts that are right for you. For a quick estimate of what and how much you need to eat create a personalized profile.

Make smart choices from every food group,

Find your balance between food and physical activity, and

Get the most nutrition out of your calories.

To lose weight eat the only minimum number of servings for each food group daily. The only exception here is the vegetable group ... you can eat all the vegetables you want. Be sure to get in the minimum servings each day. Do not leave out any food group and do not skip meals. In fact it is easier to eat healthy if you eat 3 meals daily and one or two scheduled snacks. Also be sure to keep your selections to the items that are low in fat. Try to choose items that are naturally low in fat and high in fiber. Many, commercially prepared "low fat" products are packed with sugar and unwanted chemicals.

Know what you are eating. Read labels; and learn portion control.

Remember that how you prepare food can add more fat than the food itself. Use spices, herbs, and non stick sprays. Do not fry food. Bake, broil, grill, etc. When you do eat fats choose healthy fats that are actually beneficial. There's a lot of discussion currently as to which are best. I suggest reading up on the topic and stay up with the latest conversation. This way you can make the decision that is best for you.

Try new healthy recipes!

In addition to the Super Tracker there are several good websites that you could choose for your food and exercise tracking. These sites have both desk top versions and phone apps. Check out a few of them and see which you like best. A couple of the most popular are listed below:

Spark People
My Fitness Pal
Lose It