Fayette County Health Dept.

Like many adults, you may be striving to reach or stay within your healthy weight range. This is important because being overweight increases risk for developing high blood pressure, heart disease, diabetes, stroke, certain types of cancers and other health problems. Being too thin increases risk of nutritional problems and early death in both men and women. If you are concerned about your weight, see your physician, dietician, or other health care professional. He or she can work with you to set realistic weight goals. Read on to learn how eating a healthful diet and increasing physical activity can help your efforts.

Whether you want to lose, gain, or maintain body weight, resolve to make positive dietary changes that can last a lifetime. For example, eat foods from each food group. Different foods supply different nutrients, so a varied diet makes it easier to get the nutrients you need. The Food Guide Pyramid provides an outline for planning daily food choices at varying calorie levels. Your calorie needs are determined by your age, activity level, health status and body size. In general, people who have lower calorie needs should eat the lowest number of recommended Pyramid servings; those who have high calorie needs should eat the highest number. A registered dietician can tailor a personal eating plan for you.

Becoming more physically active is another step you can take to manage your weight. Burning more calories through exercise may trim body fat and reduce your risk for some diseases. Most adults strive for 30 minutes or more of moderate physical activity daily. Brisk walking, general cleaning, cycling, gardening, or dancing count as moderate activities. More physical activity is better than less; any is better than none. If you have not been active, start slowly and build gradually or check with your health care provider before staring an exercise program.

Small changes to your diet plan add up. To shape up: set a realistic goal and aim for a safe weight loss of about half to one pound a week. Even a small weight loss (5 to 10 percent of body weight) can improve your health. Try to make every bite count. Choose lower-calorie, lower-fat foods from each food group most of the time. Balance higher-fat foods with lower fat choices. Remember to read the Nutrition Facts panel on food packages. It provides information about calories and nutrients, which helps you determine how individual foods fit into your overall plan. It is important to pay attention to portion sizes. Eat smaller portions and limit second helpings of foods high in fat and calories. For example, share a dessert among friends or save half a deli sandwich for lunch tomorrow. Enjoy plenty of grains, vegetables and fruits because they are filling and many are naturally low in fat. Some suggestions would be to pack an orange in your briefcase, stash a serving of lower-fat crackers in our desk or keep carrot sticks in the refrigerator.

Gradually step up your physical activity to burn more calories. Work for consistency first, then build endurance and, finally, increase intensity to an appropriate level. Aim for at least four to five hours of enjoyable exercise each week.

Small changes can also help you to gain weight for a healthier weight range. To gain, up your calorie intake with extra Pyramid servings. Include plenty of grain products, vegetables and fruits. These foods supply carbohydrates and nutrients and can help you keep your fat intake at or below the recommended 30 percent of total calories. Make regular meals and snacks part of your routine. If it is hard for you to eat full meals, eat smaller meals more often. Eat with other people; you'll find the food and the company satisfying. Maintain muscle mass, flexibility and strong bones by being physically active. Take in extra calories to make up for those you expend in exercise.

Some suggestions to maintain your weight would be to monitor your weight regularly. If it falls out of range of about five pounds, adjust your caloric intake or physical activity. Keeping a food or exercise diary can help you stay on track. Increase the number of calories spent in daily activities. This promotes health and allows you to eat a nutritious, varied diet. Be adventurous! Experiment with lower-fat cooking methods: steaming, broiling, grilling, or roasting. Flavor foods with herbs, fruit juices, mustards, vegetable purees or lower-fat spreads instead of rich sauces.

Healthy weight is worth it take charge of your health. List the reasons why managing your weight us important to you. Refer to this often and take pride in your progress. You do not have to achieve perfection to benefit from healthful eating and physical activity. Keep motivation high by enlisting support from your health care team, family, and friends. You are worth the effort!

The Fayette County Health Department has a nutritionist available once a week. Her fees are based on a sliding fee scale depending on your income and the level of difficulty in the appointment. If you would be interested in an appointment with the nutritionist, call the health department at 770-461-1178, ext. 416.

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