Eating Right for a Healthy Weight

As we all know, obesity is the accumulation of fat over time as the result of consuming more calories than are being expended. This excess fat is a major health hazard and has been associated with several common diseases including diabetes, hypertension, heart disease and some cancers.

Too often, health professionals overlook the problem of obesity in older adults, believing that it is too late to encourage substantial changes in their health behaviors. However, it is widely known that achieving and maintaining a healthy weight is a key factor in overall health and well being.

It is often difficult, though, to formulate and execute an effective weight loss plan. The American Dietetic Association (ADA) recommends that rather than setting a short term goal for weight loss, you develop a plan for lifelong health. By putting an emphasis on improving your health, experts agree that you can raise your overall self-esteem, resulting in healthy eating, weight loss and improved health.

It is not necessary to make sweeping changes to your diet all at once. Instead, make two or three small changes at a time, until you have turned the healthy changes into a habit. To get started, you can get a personalized eating plan at www.mypyramid.gov. Your MyPyramid Plan will give you the amounts of each food group you need daily. Of course, if you have special dietary needs, it is imperative that you consult your healthcare provider or registered dietician for a customized plan.

When preparing a meal, balance your plate with the right portions of a variety of foods. According to the ADA, half of your plate should be filled with vegetables, one-fouth with lean meat, poultry or fish, and one-fourth with grains, rounded off with a glass of fat-free or low-fat milk and a serving of fruit for dessert. Become portion savvy! Keeping tabs on your portion sizes helps you manage your calorie intake, which is a must for any effective weight management strategy.

Maintaining a healthy weight also requires regular physical activity. The Centers for Disease Control (CDC) suggests that older Americans get at least 2 hours 30 minutes of moderate-intensity aerobic activity per week, such as brisk walking, and muscle strengthening activities on 2 days per week which includes all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

If this amount of activity seems overwhelming, it is recommended that the total time be broken down into 10 minute sessions if necessary. If you are currently inactive, you may need to check with your doctor concerning increased physical activity.