At FWL we want you to eat right for a healthier life. Once you reach and maintain a healthier weight, your overall health and well-being will improve. Instead of focusing on your weight as a number, focus on the big picture and what losing weight will mean for you and your health.
- Make a plan for lifelong health.
- Set healthy, realistic goals: make changes step-by-step, not all at once. Start with one to two specific and small changes at a time.
- Eat 5-7 small meals each day and plan your meals ahead of time
- Create a plate of variety: half plate should be fruits and vegetables, one fourth with lean proteins, and one fourth with grains.
- Focus on your food and avoid other distractions. Sit down to eat, turn off the television, computer, phone, etc. and focus on eating only.
- Stop eating before you feel full or stuffed. Eat slowly and chew your food well. Eat on a smaller plate, so you consume fewer calories.
- Find a balance between food and physical activity. Make sure you try to get more physically active throughout your day and perform some form of physical activity for at least 30 minutes 5 days per week.
For more information on a personalized eating plan, go to www.choosemyplate.gov.
Answer the questions below and add up your score.
Most days Sometimes Never
Consider nutrition when 2 1 0
making food choices?
Avoid skipping meals? 2 1 0
Include 3 or more whole 2 1 0
grain foods daily?
Eat at least 2 ½ cups of 2 1 0
Vary veggies with dark green 2 1 0
and orange varieties?
Eat at least 2 cups of fruit daily? 2 1 0
Get 3 cups of low-fat or fat-free 2 1 0
milk or yogurt daily?
Choose lean meats and poultry? 2 1 0
Vary protein with more fish, beans 2 1 0
Limit saturated fat and trans fat? 2 1 0
16-20 points: Healthy eating seems to be your habit already! Keep up the great work!
10-15 points: You’re on track. A few easy changes will make your total eating plan healthier.
0-9 points: Sometimes you may eat smart. For good health, add more smart choices to your eating plan!