Maintaining a healthy diet with low glycemic, balanced nutrition is important for good health weight management.
Consuming food low in calorie density may help to reduce calorie intake and improve health, reduce body weight and overall health. In order to understand nutrition, it is important to take a look at how we evolved. As the human race evolved as hunters and gatherers consuming a diet rich in protein, with no agricultural products such as cereals, our adaptation from a genetic perspective is for a diet of "hunters and gatherers.
Understand the nutritional deficiencies of cereal grains
Although cereal grains helped in the evolution of the human culture by allowing mass production of food, it is also our down fall as explained in this you tube video.
Monitor food intake
Monitoring intake has been shown to help individuals become more aware
of what and how much they eat and drink.
Check the food labels
The Nutrition Facts label found on food packaging provides calorie information for each serving of food
or beverage and can assist consumers in monitoring their intake.
Keep track of your weight and activity patterns
Also, monitoring body weight and physical activity can help prevent weight gain and improve outcomes when actively losing weight or maintaining body weight following weight loss.
Things to do while dining out
• when eating out, choose smaller portions or lower-calorie options. When possible, order a
small-sized option, share a meal, or take home part of the meal.
Review calorie information
Review the calorie content of foods and beverages offered and choose lower-calorie options.
Calorie information may be available on menus, in a pamphlet, on food wrappers, or online. Or, instead of
eating out, cook and eat more meals at home.
Portion SizePrepare, serve, and consume smaller portions of foods and beverages, especially those high
in calories. Individuals eat and drink more when provided larger portions. Serving and consuming
smaller portions is associated with weight loss and weight maintenance over time.
Eat a nutrient-dense, protein based breakfast.
Not eating breakfast has been associated with excess body weight, especially among children and adolescents.
Consuming breakfast also has been associated with weight loss and weight loss maintenance, as
well as improved nutrient intake.
Limit screen time.
In children, adolescents, and adults, screen time, especially television viewing, is directly associated with increased overweight and obesity.
Children and adolescents are encouraged to spend no more than 1 to 2 hours each day watching television,
playing electronic games, or using the computer (other than for homework). Also, avoid eating while
watching television, which can result in overeating.
Research has investigated additional principles that may promote calorie balance and weight management.
Avoid sugary beverages such as juices, and soft drinks! However, the evidence for these behaviors is not as strong. Some evidence indicates that
beverages are less filling than solid foods, such that the calories from beverages may not be offset by
reduced intake of solid foods, which can lead to higher total calorie intake. In contrast, soup, particularly
broth or water-based soups, may lead to decreased calorie intake and body weight over time.
Sugar Rush and Crash Further, replacing added sugars with non-caloric sweeteners may reduce calorie intake in the short term, yet questions remain about their effectiveness as a weight management strategy. Other behaviors have been studied, such as snacking and frequency of eating, but there is currently not enough evidence to support a specific recommendation for these behaviors to help manage body weight.
Check glycemic index of foods
Check the glycemic index of all foods before consuming and avoid all high glycemic foods in general as the current high glycemic, low fatty foods in fact contributes to the weight gain by causing what is called insulin resistance leading metabolic syndrome, belly fat and other health problems.
Avoiding Empty Calories
Eating food that are high in calories, but low in nutrients can leave a person overweight but malnourished.
Balanced nutrition is the key!
Nutritionally unbalanced diets can negatively affect a person’s health regardless of weight status. Such
diets are related to many of the most common and costly health problems in the United States,
particularly heart disease and its risk factors and type 2 diabetes. Similarly, a sedentary lifestyle
increases risk of these diseases.
You become what you eat!
Improved eating patterns and increased physical activity have numerous health benefits beyond maintaining a healthy weight.
If your goal is to lose weight, consider a weight loss program that is covered through your insurance such as the W8MD medical weight loss and sleep wellness program available in many states.
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