Two Simple Tips for Healthy Eating: Think Small, Think Fresh

In the United States, unhealthy eating is popular — and extremely costly. Sixty-four percent of Americans today are overweight. Thirty percent are obese. And, according to the CDC, health problems resulting from unhealthy eating and physical inactivity cost the United States $117 billion each year.

The media has led us to believe that healthy eating is comprised of adopting a strict diet — low in fat, carbs, sugar, salt, yet high in fiber, protein, and leafy greens. But keep in mind that you don't have to completely rehaul your diet to make progress. Instead, approach healthy eating in smaller steps by adopting a couple of healthy habits and making small changes here and there.

Start With Smaller Helpings
One of the most important things you can do is control your portion sizes. An FDA report, released in June, notes that Americans consumed 300 more calories each day in the year 2000 than in 1985, and also now consumes one-third of their calories outside the home. With many restaurants serving portions that are far too large, practicing portion control is especially critical.

"There are a few simple guidelines when it comes to portion sizes," says Julie, a LifeSteps health coach and nurse. "For example, a serving of meat should be about the size of a deck of cards. And one cup of pasta is roughly the size of a tennis ball. The recommendations surprise a lot of people — they're much smaller than we're accustomed to seeing on a plate. But they're important to keep in mind, especially if you're trying to lose weight."

If you're interested in a weight loss program, contact a LifeSteps health coach, who can direct you to a number of programs and resources that will help you adopt a healthy eating plan.

Mom Was Right: "Eat Your Veggies!"
Once you understand portion sizes, it's time to start putting them together on your plate. And here's where another key factor in healthy eating comes into play: make an effort to eat balanced meals. In particular, many people don't get enough fruits and vegetables, which help ward off certain cancers, heart disease, type 2 diabetes, and other conditions.

You should aim for at least five servings of fruits and vegetables each day. However, recent studies suggest that men require nine servings a day, and women as many as seven. It sounds like a lot, but don't worry, this doesn't contradict the advice about portion control. Fruit servings are actually very small and easy to work into your daily diet. Examples of a serving include:

• Four lettuce leaves
• A tennis ball-sized apple or orange
• ¼ cup of dried fruit
• 5-6 baby carrots

One of the best ways to incorporate fruits and vegetables into your diet is to reach for them as a snack. Here are some simple tips to do so.

"I recommend people bring healthy snacks to the office, such as an apple, carrots and celery sticks, or dried fruit and nuts," says Julie. "Put them right in your desk drawer so you're not tempted to pay that late-afternoon visit to the vending machine."

Healthy Eating = Money Saved on Your Medical Contributions
Don't forget that following a healthy diet earns you points on your personal scorecard! And remember that you can re-take the scorecard every four months; that way, you can make changes to your diet and see the payoff in future paychecks... not to mention your waistline, your energy level, and your life!

Personal health information provided to a LifeSteps health coach is protected by federal and state privacy laws and will not be disclosed to American Standard Companies except as authorized by law for administration of the company's group health plans.