Lifestyle Changes for Weight Management
Eating healthy and exercising regularly boost your feeling of well-being and energize your body. Follow the Dietary Guidelines for Americans to help you choose a lifestyle that combines sensible eating with regular physical activity.
Aim for fitness.
Aim for a healthy weight. Be physically active each day. Both are needed for good health. Try to work in at least 30 minutes of exercise daily (in one session or two or more shorter sessions). Remember to increase your exercise gradually.
Build a healthy base.
Get the nutrients your body needs.
Choose suggested servings from these food groups:
- Vegetables 3-5 servings daily
- Fruits 2-4 servings daily
- Grain products 6-11 servings daily
- Milk and dairy products 2-3 servings daily
- Meat and meat substitutes 2-3 servings daily
The foods we eat provide calories. If you take in more calories than your body needs, you will gain weight. If you take in less calories than your body needs, you will lose weight. Calories come from the following sources:
- 1 gram protein = 4 calories
- 1 gram fat = 9 calories
- 1 gram carbohydrate = 4 calories
- 1 gram alcohol = 7 calories
Select a variety of grains, fruits and vegetables daily.
Include plenty of vegetables, fruits, and whole-grain breads, cereals, pasta, and rice to add fiber and help replace higher-calorie, higher-fat foods in your diet. Eating these foods will provide you with energy for your busy lifestyle. Prepare and serve these foods with little or no fats and sugars to limit excess calories.
Choose sensibly.
Choose a diet low in saturated fat and cholesterol and moderate in total fat.
Eating less fat and cholesterol will help lower your cholesterol level and your risk of heart disease. Eating less fat also helps with weight loss because foods high in fat are often higher in calories. When reading labels, choose foods with 3 grams of fat (or less) per 100 calories as a general guide. Foods high in fat include:
- Fatty meats
- Fried foods
- High-fat dairy products such as whole milk, cheese, ice cream, and butter
- High-fat snack foods such as potato chips
Choose beverages and foods to moderate your sugar intake.
Limit the amount of sugar and sweets you eat. Sugar can come in hidden forms, such as corn syrup, honey, molasses, syrup, and brown sugar. Remember:
- Sweets such as cookies, cakes, pies, ice cream, and candies can be high in fat and low in nutrients
- Regular sodas and sweetened beverages such as iced tea and lemonade can have up to 9 teaspoons of sugar per serving, adding additional calories to your diet
- Fruit juices and fruit drinks in large amounts can add excess too
Choose and prepare foods with less salt.
Use table salt sparingly in cooking and at the table. Try salt-free seasonings, herbs, and spices to flavor foods. Reduce intake of high-sodium foods such as canned vegetables and soups, frozen entrees, packaged rice and pasta mixes, processed cheese, and salted snack foods.
If you drink alcoholic beverages, do so in moderation.
Alcohol is high in calories and low in nutrients. Excessive alcohol can lead to liver disease and nutritional deficiencies, so keep your consumption moderate. If alcohol is permitted by your physician, limit it to one to two drinks per day.
Keep foods safe to eat.
Foods safe from harmful bacteria and viruses are vital for healthful eating. Keep and prepare foods safely in the home, and be alert when eating out.
For more information about Geisinger’s nationally recognized program, please e-mail us today or call 1-800-275-6401 and ask for bariatric surgery.
