By Lynn Roblin MSc. RD and Bev Callaghan BSc. RD
Like many women you may have set some New Year’s resolutions to lose weight or become more fit. Resolutions are a wonderful idea but soon fall to the wayside as real life struggles with kids, jobs and other demands take over our daily lives.
The problem is – most of us want to have a healthy weight and a more active life – it’s the commitment to healthy eating and being active daily and for the long term that we have trouble with.
Eating well each day and making physical activity part of your regular routine is absolutely the best way to achieve weight loss and keep the pounds from creeping on as you age.
Diets don’t work!
There’s plenty of evidence to show that dieting doesn’t lead to weight loss and may actually lead to increased weight gain in the long run. The majority of people who resort to quick weight loss diets fail to keep the pounds lost off for long. That’s because most diets are too rigid and are not very satisfying. Once you go back to your usual eating pattern – the weight goes back on too.
Few people realize that most diets result in weight loss simply because they are restricted in calories. When you consume less energy (calories) than your body needs – weight loss can result. You can achieve weight loss simply by eating less food and being more active.
Here are some tips to help you and your family have a healthy weight:
- Eat a healthy balanced diet! That means eating meals that include foods from all 4 food groups in Canada’s Food Guide to get the nutrients your body need.
- Moderate your fluid intake! That means drinking water when thirsty and cutting back on regular pop, sweetened beverages and juice.
- Pay attention to portion sizes! You may be eating or drinking more than you really need.
- Set regular meal times! It’s better to have 3 to 5 small meals or snacks throughout the day.
- Have a healthy breakfast everyday! Believe it or not this can help promote a healthy weight.
- Snack smartly! Choose whole grains, fruit, vegetables and low fat, high protein snacks.
- Eat together as a family! Families who eat together – eat better!
- Be a good role model for healthy eating for your family.
- Move more – get active, any way-everyday!
- Live life to the fullest – Get Outside and Play!
Our book, Suppertime Survival can also help you and your families achieve and maintain healthy weights. We’ve included Healthy Eating Plans, which are designed to help control portion size and calorie intake depending on different ages and activity levels. Each Healthy Eating Plan suggests the number of servings required from Canada’s Food Guide to maintain a healthy weight. The idea behind these Healthy Eating Plans is that the whole family can follow them. Preparing different meals for different family members is NOT required.
For recipes and more tips go to www.suppertimesurvival.com
Lynn Roblin and Bev Callaghan are Registered Dietitians and members of Dietitians of Canada and the College of Dietitians of Ontario. Like most working parents they are striving to help their families eat well and maintain healthy weights while keeping up with a fast paced lifestyle. Between them, Lynn and Bev have 7 children ages 11 to 19, who all need to be encouraged to keep active and find ways to eat better at home, at school and away from home.