More than half of American adults are overweight or obese, and 30 percent of children ages 6 to 19 are overweight or at risk of becoming overweight. Healthy Weight Week is January 21-27, 2007, and provides an excellent opportunity for each of us to assess New Year’s resolutions.

Steps to help you and your family maintain a healthy weight:

• Eat at designated mealtimes. Avoid skipping meals. It is important to eat three healthy meals a day, supplemented with one or two healthy snacks as needed.
• Eat more meals at home together as a family. Mealtime is perfect for sharing the day’s events. Eat slowly. Put your fork down between bites to give your body time to feel full and prevent overeating.
• Be mindful and strategic with portion sizes. If you are eating at home, put your food on a smaller plate. If you are eating out, ask for a takeout container and divide your meal before you start eating. You will often find that you have enough food for one or two additional meals. Avoid joining the “clean plate club.”
• Incorporate physical activity into your daily routine.
• Reduce time spent at a screen, including computer, video games and television.
• Stock your pantry with healthy foods. Store food out of sight so it won’t be as tempting to eat.
• Remember to eat different types of food: fruits, vegetables, whole grains and cereals, low-fat dairy products, lean meats, fish and poultry without the skin.
• Choose foods that are lower in fat and sugar and higher in fiber. Choose lean meats, fish and poultry without the skin instead of hot dogs, luncheon meats or fatty meats. Choose meats that have “round” or “loin” in the name since these will be leaner choices.
• Reduce intake of sugar-sweetened beverages; choose water instead. Sugar-sweetened beverages include soft drinks, sweetened tea, fruit drinks and other drinks that are higher in calories.

By working together, your family can practice healthy eating habits and become more active. Meet the challenge to achieve and maintain a healthy weight in 2007.
Top of Page
Successful Family Home | Human Development Index