Hartford Public Schools
Department of Food Services
and Nutrition Education
Vol. VIII, Issue II, 2000-2001
TWELVE STEPS TO A HEALTHIER LIFESTYLE
For improved overall health, including lower cholesterol, higher energy
levels and weight loss, try incorporating one new healthy habit
into your life each month for the next year. Small, gradual changes in
your lifestyle and diet can become habits.
Step 1: WALK MAN- Since exercise does not have to be intense to
be beneficial, brisk walking is an ideal choice
Step 2: LAUGH MORE OFTEN- Did you know that hearty laughs burn
calories?
Step 3: LEARN LABEL LINGO- A healthy eating plan begins at the grocery
store. Food labels contain all the information we need to make smarter
choices
Step 4: FOLLOW THE 80/20 RULE- Eighty percent of the time, choose
foods that are nutritious, low in fat and high in fiber. Twenty percent
of the time allow yourself an indulgence so you will not feel deprived.
Step 5: THINK FITNESS, NOT THINNESS- Discard unrealistic notions
away. Anyone can become fit through regular exercise and a healthy diet
Step 6: YOU BOOZE, YOU LOSE- If you drink regularly, two beers
or two wines a day, that's over 1,400 calories a week , or over 72,000
calories per year-- enough to gain 20 pounds
Step 7: KICK THE HABIT- Instead of putting butter on toast, mayonnaise
on a sandwich, and salad dressing on salads, try replacing these high fat
habits with new low fat ones like putting jam on toast, low fat mayonnaise
or mustard on sandwiches, and low fat dressings on salads.
Step 8: DON'T BE A FREQUENT FRYER- Choose cooking methods that
don't add fat to your foods
Step 9: GIVE YOUR SPUDS SOME NEW DUDS- Omit the butter and use low
fat sour cream or buttermilk when mashing your potatoes. Try salsa on baked
potatoes.
Step 10: PLAN MENUS IN ADVANCE- When you know what you are going
to eat, you avoid impulsive high fat high calorie foods. Planning ahead
also makes weekday mealtimes a lot less hectic
Step 11: KILL TWO BIRDS WITH ONE STONE- Doing two things at once
may be a good way to fit exercise into a hectic schedule. Keep your sneakers
in the car so you will always be ready to walk.
Step 12: PREPARE YOURSELF FOR A SNACK ATTACK- Keep healthy snacks
around so when you feel like nibbling they are available. Leave the high
fat snacks at the store- out of sight, out of mind.
VALUE MARKETING IS MAKING AMERICA FAT
Value marketing appeals to the consumer's desire for bargains by
offering more product for less money. As "family sized" packaging began
appearing in grocery stores, "supersizes," "value meals" and other oversized
portions became commonplace in our eating establishments. The targeting
by food manufacturers, food retailers and restaurants come with certain
health risks. Getting more food for less money has an often overlooked
downside- weight gain.
Today, more Americans than ever- 55 percent, according to the National
Institute of Health are clinically overweight, while one in every four
is obese. Value marketing has confused Americans about what a normal and
appropriate portion of food should look like. One way to regain a proper
perspective of a serving size is to use a measuring cup and scale.
Many people will be surprised to learn that the bowl of cereal they eat
every morning contains two or three times the servings (calories, fats
and sugar) than they realize.
CHILDHOOD OBESITY
Spurred by higher calorie intake and less physical activity, childhood
obesity is rising at an alarming rate. Today's fast paced lifestyle has
led to a proliferation of fast foods and the breakdown of family meals.
Watching television, playing video games and surfing the web have replaced
physical play in many homes. The recommendation is for children to
engage in at least 60 minutes of moderate physical activity every day.
Did you know... there are no foods that increase your metabolism.
The only way you would want to increase your metabolism is via exercise.
Fevers and significant physical stress like surgery also increase metabolism
but most people would not choose those methods to lose weight.
If you have nutrition questions or would like a
nutrition
lesson presented to students or parents, please contact:: Susan
Davis (860)522-4888 ext 4253.
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