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A Brief Guide to Healthy Eating Create a healthy lifestyle Diets don’t work! Ninety-five percent of dieters regain their lost weight, and even gain additional weight. Many of those who succeed have adopted a healthy lifestyle. Small changes can lead to enormous progress over time. Choose goals that are realistic and sustainable, and build on them. Making healthy choices about eating and exercise most of the time can improve your health and help achieve a healthy weight range. Perfection is not the goal. Get adequate sleep. Less than 7 hours of sleep per day can lead to increased appetite and a tendency to eat more. Inadequate sleep can also slow metabolism. Be physically active. Include at least 30 minutes of aerobic exercise most days, as well as strength training 2-3 times per week. Some nutrition tips Breakfast really is one of the most important meals of the day. Eating within an hour of waking up gets your metabolism going and makes you less hungry later. Eating every 3-4 hours helps you maintain your metabolism, keep blood sugar levels and mood stable, and avoid getting ravenously hungry and overeating. Drink at least 8 glasses of water daily. Sometimes thirst is mistaken for hunger. Eat plenty of fruits and vegetables every day. Include whole grains, legumes, nuts and seeds, as well as low fat milk and milk products, seafood and lean protein. Limit foods high in saturated and trans fat, added sugars, refined grains, and sodium. Plan healthy snacks, such as yogurt, fruit, and trail mix, and make sure they are available. Be a wise shopper: buy groceries using a list, read food labels, and don’t shop hungry. And consider this… Eating should be a pleasurable experience. It’s not just about calories and nutrients. Practice mindful eating. Sit down for meals and pay attention to what you are doing. Be respectful of your body’s signals of hunger and fullness. Sometimes set-backs in your goals can happen. Learn from them, let them go and move on. Find non-food ways to help manage stress, e.g., going for a walk, talking with a friend, listening to music, or reading a book. Contact a registered dietitian if you are looking for personalized nutrition counseling. Cathy J. Saloff-Coste, MS, RD, CDN, Nutrition ReSource, 120 E. Buffalo Street #3, Ithaca, NY 14850, 607-277-2053 5/11