FOR RELEASE:

(Stillwater) With so many messages about how to lose weight, consumers often become confused as to what to do. Successful and healthy weight loss comes down to managing calories – eating fewer calories and/or burning more calories. But since counting calories can be a challenge the American Dietetic Association has some simple tips that can make it a little easier.

Portion Management: You can enjoy your favorite foods, just in moderation.

To do this you need to become aware of the amount of food you eat at different times such as breakfast, lunch, dinner and snacks.

Write It Down: To get an idea of how much you eat, trying keeping a food diary for a few days. Write down everything you eat and drink, including the portion sizes. This will help you spot those “hidden” calories.

Get and Idea of Portion Sizes: To help you get an idea about what are recommended portion sizes, read food labels to see what a serving size is. To help you visualize what a serving size is, use measuring cups to measure out this amount of food. After you do this a few times you will be able to visualize on your own how much to eat.

Go Ahead and Snack: It’s okay to have some your favorite “fun foods,” just in moderation. Try dividing larger packages into smaller portions or try some other snacks such as fat-free yogurt or fruit cups.

Include Some Activity: Using some calories everyday in physical activity can go a long way in helping you to manage weight. There are many ways to include physical activity. It can be as simple as walking around the neighborhood, gardening or dancing.

Make your calories count by choosing a wide variety of healthful foods. Get the nutrients you need first by including whole grains, fruits, vegetables, lean meat, low-fat or fat-free dairy foods. Pay attention to your portions and add regular physical activity to provide a healthy balanced lifestyle.

Prepared by:

Janice Hermann, Ph.D., R.D/L.D.

Nutrition Education Specialist

301 HES/NSCI

Cooperative Extension Service

Stillwater, OK 74078-6111

Phone (405) 744-4601

Fax (405) 744-1357

janice.hermann@okstate.edu