Enjoy your food, but eat less

Sometimes we forget this. We can enjoy our food, even if we are eating less. Mindful eating is the key. When we are aware of what we eat, we can enjoy the experience so much more.

We can learn to recognize when we are hungry and when we have had enough. Eating too fast or when your attention is elsewhere may lead to eating too many calories.

Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough.

You can enjoy your meals while making small adjustments to the amounts of food on your plate.

Healthy meals start with more vegetables and fruits and smaller portions of protein and grains. 

And don’t forget dairy—include fat-free or low-fat dairy products on your plate, or drink milk with your meal.

    1.    Get to know the foods you eat

You should know what kinds of foods and how much to eat, you also should know how to make better food choices.

    2.    Take your time

Be mindful to eat slowly, enjoy the taste and textures, and pay attention to how you feel. Use hunger and fullness cues to recognize when to eat and when you’ve had enough.

    3.    Use a smaller plate

Use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating.

    4.    If you eat out, choose healthier options

Check and compare nutrition information about the foods you are eating. Preparing food at home makes it easier to control what is in your meals.

    5.    Satisfy your sweet tooth in a healthy way

Indulge in a naturally sweet dessert dish—fruit!

Serve a fresh fruit cocktail or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.

    6.    Choose to eat some foods more or less often

Choose more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. Cut back on foods high in solid fats, added sugars, and salt.

    7.    Find out what you need

Get your personalized plan to identify your food group targets. Compare the foods you eat to the foods you need to eat.

    8.    Sip smarter

Drink water or other calorie-free beverages, 100% juice, or fat-free milk when you are thirsty. Soda and other sweet drinks contain a lot of sugar and are high in calories.

    9.    Compare foods

Check out the Food-A-Pedia to look up and compare nutrition information for more than 8,000 foods.

    10.   Make treats “treats,” not everyday foods

Treats are great once in a while. Just don’t make treat foods an everyday choice. Limit sweet treats to special occasions.

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Balance calories

It describes the balance of Calories in - the calories of food you eat every day - and Calories out - the calories you burn through basic body functions and physical activity.

Calories consumed must equal calories expended for a person to maintain the same body weight.

Consuming more calories than expended will result in weight gain. Conversely, consuming fewer calories than expended will result in weight loss. 

This can be achieved over time by eating fewer calories, being more physically active, or, best of all, a combination of the two.

Calories Out is Not Equal for Everyone

If you are male you will have a higher BMR -Basal metabolic rate- and burn more calories than if you are female.

Males tend to have a higher percent of muscles in their bodies and this muscle burns more calories than body fat. The exact number is under debate, but it can be anywhere from 20-50 times more.

This may also be why many older adults tend to gain weight - they lose muscle as they age and therefore burn fewer calories. Definitely worth a trip to the gym on a regular basis to lift weights!

If you are taller or heavier you will have a higher BMR and burn more calories than if you are shorter and lighter.

The more you weigh, the more energy it takes to move or maintain your body, therefore you will burn more calories. A BMR for a typical 25 year-old, 130 lb, 5' 2" female is approximately 1400 calories. A 25 year-old man who is 6 ft, 200lbs BMR is approximately 2060 calories. 

Here is a chart of recommended calorie intake by age and sex.

Or Calculate your BMR

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