Balancing DietExercise for Optimal Weight Maintenance

Balancing Food and Physical Activity: The Key to Mntning a Healthy Weight

Mntning a healthy weight is all about striking an equilibrium between the calories you consume through your diet and those that your body uses dly. This balance can be best achieved by eating diverse foods, engaging in regular physical activity, and making lifestyle choices that promote health.

Eat Diverse Foods for a Balanced Diet

When planning meals or snacks, m to include components from each of the five USDA MyPlate food groups: fruits, vegetables, whole grns, lean proteins, and low-fat dry. Exploring these food categories offers an opportunity to experiment with various dishes while ensuring that your diet is both varied and balanced.

Understanding Carbohydrates, Protein, and Fat

Fats, carbohydrates, and protein are essential energy sources for the body. Many fad diets that restrict one of these nutrients dramatically might not help you mntn a healthy weight over time. Rather than focusing on drastically reducing or increasing any specific nutrient intake, m to consume all three in moderation.

m for These Nutrient Ratios:

• Fat: 25-35

• Protein: 10-35

• Carbohydrates: 45-65

Regular Physical Activity is Vital

Engaging in regular physical activity is crucial to a healthy lifestyle when combined with eating balanced meals and mntning a weight that your body uses efficiently. The Centers for Disease Control and Prevention CDC recomm at least two hours and thirty minutes of moderate-intensity aerobic activity and two days of muscle-strengthening exercises each week.

Ways to Stay Active

• Walking briskly

• Jogging

• Social dancing

• Cycling or biking

• Ice skating

• Softball playing

• Hiking

• Gardening

Benefits of Physical Activity

• Mntns mental sharpness and emotional wellbeing

• Improves physical health and overall feeling

• Helps prevent weight gn

• Reduces risk for chronic diseases

Tips to Stay Active

• Use smaller plates, bowls, cups to reduce portion sizes.

• Opt for whole fruits or pre-portioned healthy snacks while on-the-go.

• Serve a single serving in a dish instead of directly from the packaging.

Avoid Overeating and Distraction Eating

Overeating often comes with distractions during meal times. To make healthier food choices and prevent overconsumption, consider these strategies:

• Avoid eating while watching TV or driving

• Enjoy meals at your dining table

• Slow down to savor each bite

• Eat when you're hungry, stop when satisfied

• Engage family and fris in mealtime conversations

Plan Regular Meals

Regular meal times help in making healthier food choices by controlling portion sizes and avoiding impulsive unhealthy eating habits. Listen to your body's hunger cues and consume meals when needed.

Limit Empty Calories

Empty calories are those from foods that lack essential vitamins, minerals but high in added sugars or fats which can contribute significantly to excess calorie intake without sufficient nutritional benefits. Choose healthier alternatives like whole grn crackers, fruits and vegetables, lean meats like chicken or fish, and low-fat dry products.

Be Smart About Beverages

• Water: Drink plenty for hydration

• Whole Milk or 100 Juice: For nutrients and limited servings

• Avoid Sodas, Fruit Drinks, Energy Drinks: These often contn high calories with minimal vitaminsminerals.

• Herbal Teas and Infusions: For a healthy alternative

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