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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