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Healthy Eating to Maintain Weight

By  ,  National Institute of Health
Jan 13, 2013
4.8 / 5(4 Ratings)

Small steps can help your family get on the road to maintaining a healthy weight. Choose a different tip each week for you and your family to try. See if you or they can add to the list. Here are a few:


Change Your Shopping Habits

  • Eat before grocery shopping
  • Make a grocery list before you shop
  • Choose a checkout line without a candy display
  • Buy and try serving a new fruit or vegetable (ever had jicama, fava beans, plantain, bok choy, star fruit, or papaya?)

 

Watch Your Portion Size

  • Share an entree with someone
  • If entrees are large, choose an appetizer or side dish
  • Don't serve seconds
  • Share dessert, or choose fruit instead
  • Eat sweet foods in small amounts. To reduce temptation, don't keep sweets at home
  • Cut or share high-calorie foods like cheese and chocolate into small pieces and only eat a few pieces
  • Eat off smaller plates
  • Skip buffets

 

Change the Way You Prepare Food

  • Cut back on added fats and/or oils in cooking or spreads
  • Grill, steam, or bake instead of frying
  • Make foods flavorful with herbs, spices, and low-fat seasonings
  • Use fat-free or low-fat sour cream, mayo, sauces, dressings, and condiments
  • Serve several whole-grain foods every day
  • Top off cereal with sliced apples or bananas

 

Change Your Eating Habits

  • Keep to a regular eating schedule
  • Eat together as a family most days of the week
  • Eat before you get too hungry
  • Make sure every family member eats breakfast every day
  • Drink water before a meal
  • Stop eating when you’re full
  • Don't eat late at night
  • Try a green salad instead of fries
  • Ask for salad dressing "on the side"
  • Chew slowly every time you eat and remind others to enjoy every bite
  • Serve water or low-fat milk at meals, instead of soda or other sugary drinks
  • Pay attention to flavors and textures
  • Instead of eating out, bring a healthy, low-calorie lunch to work and pack a healthy "brown bag" for your kids
  • Provide fruits and vegetables for snacks
  • Ask your sweetie to bring you fruit or flowers instead of chocolate

 

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