March is National Nutrition Month

Reaching and maintaining a healthier weight contributes to your overall health and well being. Losing even a few pounds of preventing further weight gain has health benefits. Here are some tips to help you get started (courtesy of the Academy of Nutrition and Dietetics).

Start with a plan for lifelong health
Focus on the big picture – achieving overall good health – not just short term weight loss.

Set healthy, realistic goals
You are more likely to succeed in reaching realistic goals when you make changes step-by-step. Start with one or two specific, small changes at a time. Track your progress by keeping a food and activity log.

Get a personalized eating plan
Go to ChooseMyPlate.gov for a plan that will give you the amounts of each food group you need daily. If you have special dietary needs, consult a registered dietitian nutritionist for a customized eating plan.

Eat at least three meals a day and plan your meals ahead of time
Whether you’re eating at home, at Manor Café or Freeman Dining Room, or eating out, an overall eating plan for the day will help keep you on track.

Balance your plate with a variety of foods
Half your plate should be filled with fruits and vegetables, about one fourth with lean meat, poultry or fish, and one fourth with grains. To round out your meal, add fat-free or low-fat milk, yogurt or cheese.

Start your meal with low calorie foods
Examples include fruits, vegetables and salads. These foods are packed with nutrients your body needs.

Focus on your food
Pick one place to sit down and eat at home. Eating while doing other things may lead to eating more than you think. Also, switching from a large plate to a smaller one may help you feel satisfied with reduced portions.

Know when you’ve had enough to eat
Quit before you feel full or stuffed. It takes about 20 minutes for your brain to get the message that your body is getting food. When your brain gets this message, you stop feeling hungry. So fast eaters – slow down and give your brain a change to get the word.

Get plenty of fiber
Fruits, vegetables, beans and whole grains are good selections. Fiber can help you feel fuller longer and lower your risk for heart disease and type 2 diabetes.

Watch portion sizes to manage your calorie intake
This is the key to an effective weight management plan. Try using a smaller plate, bowl or glass.

Snack smart
Include snacks as part of your daily calorie allowance and limit portions to one serving. Plan for nutritious snacks to prevent between-meal hunger. Keep portable, healthy snacks on hand. Fresh apples, bananas and oranges are available at the coffee/snack bar in Gateway Lounge as well as at Manor Café.

Find your balance between food and physical activity
Regular physical activity is important for your overall health and fitness – plus it helps control body weight, promotes a feeling of well-being and reduces the risk of chronic diseases. Pick activities you like and do each for at least 10 minutes at a time. Aim for a total of 2 hours and 30 minutes or more each week of moderate activity such as brisk walking. There are a multitude of wellness options available at Cornwall Manor such as the fitness center, pool, walking trails, Rail Trail, LifeTrail Outdoor Fitness Stations, and wellness classes.

With spring imminent, March is a good time to refocus your health and wellness goals.