McDowell Hospital's Lighten Up 4 Life



	Healthy Eating

	Keep Track of What You Eat With These Helpful Online Calorie Counters : www.sparkpeople.com www.EverydayHealth.com/calorie-counter www.caloriecount.about.com www.my-calorie-counter.com www.calorieking.com
	Eat More Fruits & Vegetables!
	This is a great tool from the CDC to help you set personal goals on how much fruit and vegetables you should add to your daily diet. Fruits and Vegetables and Weight Management The CDC recommends; “Substituting fruits and vegetables for higher-calorie foods can be part of your weight loss strategy.” Besides being lower in calories, vegetables and fruits contain lots of great nutrients, vitamins and this is a great time of year for the freshest and best tasting!” Here’s another great tool from the CDC called “analyze my plate” that helps you analyze your meals for calorie, fat, veggie and fruit content. Other tips from the CDC; add cooked dry beans, green beans, chopped apples, pears, or raisins to your salad and have a healthy bowl of vegetable soup with your meal. Or try making a low-calorie fruit smoothie in the morning for breakfast to get your daily fruit. There are a lot of ways to incorporate fruits and vegetables into your daily diet. They’ll fill you up and give you great vitamins and lots of fiber!

	What Do I Eat? How Do I Lose Weight? Help! Here are some resources that will help you count calories, journal your food intake and offer weight loss suggestions and foods. Some are absolutely free and others are not but all have been recommended to Lighten Up 4 Life as helpful and sound sources. FitDay: www.fitday.com Is an online source that gives you a free online diet journal to track your foods, exercise, weight loss and goals. CalorieKing: www.calorieking.com Calories in, calories out. That's the scientific truth behind CalorieKing. This program brings you through a series of personal education tutorials and guidelines to help you manage your weight. SparkPeople: www.sparkpeople.com Lighten Up 4 Life has recommended this site many times before and it’s free! SparkPeople gives you personalized diet & fitness plans, calorie counters, workout tracker and exercise videos.
	The Biggest Loser 7-Day Diet Plan Just because you're not a contestant on the show doesn't mean you can't win your own weight-loss battle at home. To help you get started, we asked The Biggest Loser nutritionist Cheryl Forberg, RD, to design this seven-day meal plan, which is just like the one that helps the competitors slim down. Click here for the 7-day Diet Plan
	Lighten Up 4 Life Recommendations
	For those of you looking for a healthy diet plan. Lighten Up 4 Life recommends: The Mayo Clinic Diet – A new diet book from the Mayo Clinic. WeightWatchers.com - Weight Watchers is online too! If you can’t make meetings you can use their online tools.
	Personal Diet Evaluator
	Food and Fitness Planner

	Healthy Diets – What Experts Recommend Weight Watchers A tried and true weight-loss program that has been around for many years. Many people find its “points” system easy to follow and this program teaches good portion-control habits that can help you maintain your weight-loss. Its meetings-based system harnesses the power of group support and keeping up with times has added an online version. Weight Watcher’s meal plans, sensible eating, weight-loss pace has earned it praise from many experts. The EatingWell Diet This diet combines 28-day mix-and-match menus, encourages good exercise habits and includes a Diet Food Diary with a calorie-count chart. It also stresses slow and steady weight-loss which most experts agree will give you a better chance of maintaining your weight-loss. The Best Life Diet The Best Life Diet, created by Bob Greene, Oprah’s trainer has three phases that encourages each dieter to take at their own pace, and teaches nutritional eating and increased physical activity. Bob Greene’s emphasizes healthy foods in reasonable portions. You: On a Diet Dr Mehmet C. Oz and Michael F. Roizen's diet book offers a lot of education and menu plans and good exercise recommendations such as adding 30 minutes of daily walking along with recommendations for stretching, metabolism boosting, muscle building, and strength training. The Sonoma Diet This diet is based on delicious recipes using staples of Mediterranean eating: fruits, vegetables, whole grains, olive oil, fish, and nuts. The diet starts with a strident 10-day phase called "Wave One," which is calorie-restrictive but is supposed to help you lose your craving for eating sugar and highly processed foods. The diet does contain creative recipes and menus. Websites with Calorie Counters: www.sparkpeople.com www.EverydayHealth.com/calorie-counter *www.caloriecount.about.com* www.my-calorie-counter.com www.calorieking.com
	Food & Exercise Journal Hungry Girl: Daily Tips & Tricks to Healthy Eating Watch NBC Today Show's "Lose Weight Spend Less" video that discusses ways to slim down your calories and your costs at the same time. Meal plans Calorie counter Weight tracker Recipe calculator Read about the benefits of eating organic foods titled World's Healthiest Foods Are Whole Foods Review Guidlines for Healthy Food at Meetings Visit the North Carolina Cooperative Extension's website for more information on Health & Nutrition. Eat Smart Move More Recipes from the NC Dept. of Health and Human Services Informative videos on healthy eating, portions and strategies to lose weight from Discovery Health Learn more about correct portion sizes from the National Heart, Lung, and Blood Institute. Enhance your child’s activities and nutrition with We Can! Program from the National Heart, Lung and Blood Institute. Healthy Recipes recommended by the American Heart Association. Weight Control resources from the USDA Food & Nutrition Center. The American Heart Association offers these tips for healthy eating: Eat only as many calories as you burn. Eat a variety of nutrient-rich foods. Eat plenty of vegetables and fruit. Choose whole grains. Eat fish twice a week. Avoid nutrient-poor foods. Limit the amount of cholesterol, saturated fat and trans fat you eat. Choose lean means and poultry without the skin; prepare them without added saturated and trans fats. Select fat-free or low-fat dairy products. Eat fewer foods containing partially hydrogenated vegetable oils. Eat fewer foods high in dietary cholesterol. Cut back on beverages with added sugars. Choose and prepare foods with little or no salt. Drink only in moderation. Choose low-fat, low-salt meals when dining out. Read the nutrition labels and ingredient lists before buying your food. Fruits & Veggies Tip Sheets Brought to you by NC Fruits & Veggies Nutrition Coalition, NC Dept. of Health and Human Services \| NC Division of Public Health 5 Points to Remember Five points about eating five servings of fruits and vegetables each day. Can I Cook Nutrients Away? The method of cooking can affect the nutritional value of food…but it depends on which nutrients you are talking about. A Fast Way to 5 A Day Tips for eating healthy when you eat out at fast food restaurants. Shopping Smarts Tips on purchasing a variety of fruits and vegetables. Color Me Healthy Deluxe Cookbook! Complete Recipes brought to you by NC Division of Public Health. Weight Watchers Cookbooks can be purchased here.

Healthy Eating

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