Color is key to a leaner you
When Donna deKay talks about eating to stay lean, sometimes she sounds more like an interior designer than a dietitian.
“Think color – green, red, yellow and orange. The more colorful your plate, the healthier your meal,” she says.
“Focus on produce – lots of colorful, nutrient-dense fruits and vegetables with every meal – and everything else will fall into place.”
What is fat?
Fat is stored energy. How much stored energy is too much depends on your height and weight. According to the Centers for Disease Control and Prevention, 67 percent of Americans over the age of 20 are overweight (a body mass index, or BMI, of 25-30) or obese (a BMI over 30).
Where people carry their weight is also key.
“People who are shaped like an apple, with fat tissue surrounding their vital organs, are more likely to be at risk for hypertension and diabetes,” says deKay. “Pear-shaped people who carry their weight in their hips and buttocks are not as high risk. Basically, a BMI of 22-25 is where you want to be.”
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A registered dietitian and certified diabetes educator at Mills-Peninsula, deKay says it’s not hard to eat a diet that’s low in calories and fat, and high in nutrition. It just takes simple meal planning.
Did you catch that? Simple.
“Simple, easy meals are usually much healthier,” deKay says.
First, half your meal should be produce, she recommends. Then add whole grains (not their empty-calorie, white counterparts), nonfat dairy products, and lean proteins such as beans and legumes, or small amounts of fish, turkey or chicken. That’s it.
“It seems we’re hard-wired to crave sweets and carbs soaked with fat when we’re looking for a quick meal or snack,” says deKay.
“They taste good, they’re convenient and inexpensive. But it’s equally easy to throw together some raw carrots, fresh fruit and a few whole grain crackers. And the payoff can be amazing. With just a few small dietary modifications, all of a sudden we see people’s lab tests improve and their blood chemistry begin to change as blood sugar and cholesterol levels drop.”
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The 7 percent solution
For overweight or obese people, television shows like The Biggest Loser can create unrealistic weight loss expectations, deKay says.
“I tell my clients, shoot toward losing 7 percent of your total body weight and keep it off. You’ll be astounded at what it will do for your lab results and your overall health.”
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Food for thought
Here are a few quick tips toward a leaner lifestyle:
- Plan a simple meal to take to work rather than find yourself hungry and at the mercy of a vending machine
- Eat at a table, NOT in front of the TV or computer, and you’re much more likely to eat less; when your eyes are fixed on a screen, only your stomach is getting fed, not your brain
- Drink plenty of fluids, especially water, throughout the day; people often mistake hunger for thirst between meals
- Set yourself up for success; pick ONE positive change in your diet and stick to it for two weeks
- Can’t get to the supermarket? Keep frozen vegetables and berries on hand for a quick microwave dish that offers almost as much nutrition as fresh produce
- Move! Studies show that just 22 minutes per day of moderate exercise can have tremendous benefits toward helping people avoid diabetes and hypertension
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