Healthy Diet for January 4 – Weighing In on Dieting

Does January mark your renewed goal for a healthy weight? Great! For long-term success and good health along the way, take weight loss slow, steady, smart. A realistic, healthful goal? Most experts agree: 1⁄2 to 1 pound of weight loss per week.

To quickly judge a popular diet, check for these ill-fated qualities: promises of quick weight loss, little or no physical activity, rigid meal plans, odd amounts of food, or special food combinations. Diets with these qualities are often boring, dispiriting, even unhealthy. They probably won’t work for long and may do harm.

Instead of “dieting,” concentrate on smart eating and active living.

• Watch your portions. If they’re oversized, eat less. (See January 31.)
• Eat more  fruits,  vegetables,  and  whole-grain  foods.  They  tend to have fewer calories, yet plenty of nutrients. Eat fewer high- calorie, low-nutrient  foods  (such  as  soft  drinks, candy, salad dressings, high-fat spreads).
• Go easy on snacks. Pay attention to how much, how often, and how many snack calories by reading food labels.
• Move more. Do something physically active today, even if it’s just for fifteen minutes. Gradually increase your activity.