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| Easy Tips to Stay in Shape By Sachiko St. Jeor, PhD., R.D. Council for Women's Nutrition Solutions You don't need to follow the latest fad to stay in shape. In fact, nutrition experts say you can watch your weight and still have fun with a few easy tips. Here are some suggestions that will help you feel fit and energized throughout the year. Make Your Calories Count Enjoy what you eat! Dieters can easily miss out on essential nutrients while cutting calories in the diet. Instead, make your calories count more by eating naturally nutrient-rich foods first. Make sure you're getting enough calcium from lowfat dairy products and protein from good sources such as lean beef, fish and poultry. Eliminate prepackaged snacks and instead add colorful fruits and vegetables to your diet. These naturally nutrient-rich foods will provide more "power" for fewer calories. Move It Start moving. Just 30 minutes a day, three to four times a week can add more balance to your life. And exercise doesn't have to be strenuous to count –even a brisk walk with friends or yard work counts. Did you know that walking one mile is equal to burning approximately 100 calories? Or, when you're really busy, break up those 30 minutes into three 10-minute workouts each day. Use a pedometer to track your steps –walking for 20 minutes should equal about 2,000 steps. Do as much as you can by building minutes each day. Anything counts. |
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| Muscle Up Maintaining muscle while you try to lose weight is essential. High-quality protein, from lean meats, fish, poultry, eggs and lowfat dairy products, can help you build and maintain muscle mass. The latest United States Department of Agriculture (USDA) Nutrient Database shows that 29 cuts of beef meet government guidelines for lean, including many of Americans" favorites like tenderloin, T-bone steak and 95 percent lean ground beef. Also, try light resistance training once or twice a week to help keep muscles strong. Be Sensible Eat a variety of foods and choose wisely. It's important for your diet to contain healthy fats and good carbohydrates along with essential nutrients and vitamins. Lowfat options are still wise, but don't take all foods with fat off the menu. Remember, there are different types of fats, some of which have health benefits. For example, half the fatty acids in beef are monounsaturated -- the same heart-healthy kind found in olive oil. Carbohydrates usually provide 50 percent of the calories in your diet. Keep healthy carbs in your diet and cut down on the simple sugars. Finally, don't forget to keep hydrated with water and eat smaller portion sizes. Rest Up Aim for at least seven to eight hours of sleep each night to stay in shape and reenergize your body. Get into a routine – get up and go to bed at about the same time every day. Also, remember to "prep" your body for sleep by avoiding caffeine and other stimulants before bedtime. US Department of Agriculture, Agricultural Research Service, 2005. USDA Nutrient Database for Standard Reference, Release 18, www.nal.usda.gov/fnic/foodcomp Government guidelines for lean are less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per serving. |
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