Raleigh Weighs In: 12 Tips For Healthy Eating
With Spring in the air, it's a great time to get out and do more exercise. It's also a great time to address poor eating habits. Check out these 12 tips for healthy eating to help you look and feel better.
Download a weight chart provided by the "Raleigh Weighs In" initiative. (pdf format)
“Raleigh Weighs In” is a 60-day weight loss and healthy living challenge created by Mayor Charles Meeker as a way to increase local awareness of the many facilities and opportunities available throughout the city that facilitate a healthy, balanced lifestyle.
Program sponsors include:
- Chick-fil-A at Townridge Square
- Chick-fil-A at North Hills
- Chick-fil-A at Triangle Town Center
- Chick-fil-A at Brier Creek
- Phase II Fitness
- Club-O2 Fitness
- Planet Fitness
- A.E. Finley YMCA
- Central YMCA
- Banks D. Kerr YMCA
- Peak Fitness
- GNC
- Shapes For Women
The weight chart above can be submitted at the following locations:
- Chick-fil-A at Triangle Town Center
- Chick-fil-A at North Hills
- Chick-fil-A at Triangle Town Center
- Chick-fil-A at Brier Creek
- Phase II Fitness at 8351 Standonshire Way
- Phase II Fitness at 5808 Departure Drive
- Club-O2 Fitness at Falls Village Shopping Center
- Planet Fitness at 4701 Atlantic Ave.
- A.E. Finley YMCA at 9216 Baileywick Road
- Central YMCA at 1601 Hillsborough Street
- Banks D. Kerr YMCA at 2500 Wakefield Pines Drive
- Peak Fitness at North Ridge Shopping Center
- Peak Fitness Downtown
- Peak Fitness on Creedmoor Road
- St. Augustine's College
- North Raleigh Gymnastics
- Karate International
- Shapes for Women at Falls Of The Neuse Road
1. Plan ahead for healthy meals to include more fruits, vegetables, low-fat dairy and whole grains: Purchase fresh foods and limit packaged (processed) foods since they are often higher in sodium and fat.
2. Don’t skip meals: Begin your day with breakfast to jump-start your metabolism. Try to eat 5-6 small meals per day. You’ll be less likely to overeat.
3. Be a smart shopper: Make a list in advance and don’t shop hungry. Load your cart with fruits, vegetables, whole grains, low fat dairy products and lean meats.
4. Read food labels: “Low-fat” or “fat-free” does not always mean low-calorie. More sugar is often added to a product when some or all of the fat is removed. Minimize your intake of trans-fats, saturated fats, sodium and sugars.
5. Prepare foods wisely: Season your foods with herbs, spices, canola or olive oil rather than butter, lard or shortening.
6. Control your portions: For lunch and dinner, half of your plate should consist of fruits and veggies, one-quarter of your plate should consist of lean meat, and one-quarter of your plate should consist of breads or starches. Don’t feel the
need to finish off your plate – take some home!
7. Dine out wisely: Limit trips to and portions at buffets. Split your order with a friend or take home leftovers.
8. Fill up with fiber: Eat at least 5 servings of fruits and vegetables per day. Choose 100% whole grain breads and cereals.
9. Slow down to eat less: Put your fork down between bites. It takes 15-20 minutes for your brain to recognize that you’re full.
10. Drink plenty of water: Water can help curb your appetite as well as provide hydration for exercise. Carry a cup or bottle that can be refilled throughout the day. Drink 64 ounces of water daily.
11. Reduce intake of sugary drinks: Calories from juices, sodas, fruit punches, tea and cream and sugar in coffee can all add up. These extra calories may lead to weight gain.
12. Choose moderation: Everyone has his or her favorite treats but watch out for the frequency and quantity. Moderation is the key!
For more information on healthy eating please visit www.mypyramid.gov and
www.myeatsmartmovemore.com
Prepared by:
Public Affairs
Public Affairs Department
Public Affairs Department
For More Information Contact:
Public Affairs
Public Affairs Department
Public Affairs Department
222 West Hargett Street
Raleigh, NC 27602
919-890-3100
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