Consuming
Thoughts
by
Fay Strickler
Penn State Extension
Home Economist for
Berks Co.
People often ask what weight
loss plan is the best?
The answer is that no one plan
for losing weight is best for every
one. If you are not physically ac
tive, regular exercise may help
you lose fat and keep it off. If you
eat too much, decreasing your
calorie intake may help.
Long-term success usually de-
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pends upon new and better life
long habits of both physical activ
ity and eating.
There is only one way to lose
weight and that’s to use up more
calories than you take in. Do not
try to lose weight too fast. A
gradual loss of Vi to 1 pound a
week is what’s recommended—it
gives you time to build good eat-
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ing and exercise habits. General
ly, to lose 'A pound a week, either
decrease calorie intake by about
250 calories a day, or bum up
those 250 calories by increasing
physical activity, or do some of
both.
Another question that people
ask is what’s the best way to
change “what” and “how much”
you eat?
It depends on your eating hab
its. If rich desserts are a problem,
you can opt for no dessert, a very
small portion, or fresh fruit in
stead.
If topping on your baked pota
to is a source of extra calories,
what’s best for you is no topping,
less topping, plain yogurt or fat
free products instead of sour
cream?
If you’re used to the flavor of
whole milk but want less fat and
fewer calories, what’s best for
you—directly switching from
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whole milk to skim or trying low
fat milk first?
The important thing is to make
some changes that will make a
difference over the long run.
Include diet essentials: fruits,
vegetables, breads, and cereals,
lean meat, poultry or fish, low-fat
milk and milk products. Don’t
cut calories too low. Getting
enough of the nutrients you need
is difficult in diets of less than
1200 calories.
Some foods have more calories
than others. Foods that are high
in fat are generally highest in cal
ories.
Fat provides 9 calories per
gram while both carbohydrate
and protein provide 4 calories per
gram.
Alcohol provides 7 calories per
gram.
Choose low-fat
often.
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Don’t skip meals. Your body
operates 24 hours a day and
usually works best when it re
ceives food energy (calories) in
moderate amounts at regular in
tervals.
It’s a good idea to eat before
you start your main activities of
the day.
Eat slowly! Give your body
time to realize you’ve eaten so
you don’t overeat.
Become more active. Try to
improve your endurance,
strength and flexibility while de
creasing body fat.
Penn State’s New Weigh of
Life (NWOL) Weight Manage
ment Program stresses the impor
tance of choosing and eating
healthy foods in moderate por
tions. To obtain more informa
tion about this series of classes,
contact your local county exten
sion office.
foods most
At Risk For Diabetes?
LEBANON (Lebanon Co.) Seventeen mil
lion Americans have diabetes, a disease with
many life-threatening complications. These com
plications include heart disease, stroke, leg and
feet amputations, blindness, kidney disease, and
nerve damage.
Diabetes is a silent disease. You can have it for
years and not know it. Dining this time, harm to—*
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your eyes* nerves, and kidneys mayhave been
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going on for seven to 10 years. * a
There are many symptoms of diabetes. „&Jte'r- "
son can experience one or more of the /
symptoms;
• blurred vision/recent changes in vision-^
• being very hungry or thirsty all the time
• frequent urination “
• tingling or numbness in legs, feet, or fingers -j
• being sleepy and tired v
• frequent skin infections and slow healing of
cuts on hands and feet .
Your risk goes up get older, gain too
. much weight, or if,ytSt34jSbt stay active.-*
ft .To See Creating Health: Diabetes, check your t
local listing for WI-TF - Public TV’s broadcast
dates and times.
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