Weekly Nutrition Tips - Get Your Plate in Shape (III) 每周营养资讯 - 吃得有「营」(三)

Get Your Plate in Shape (III)

Enjoy your food but eat less.

Get your personal daily calorie limit at www.ChooseMyPlate.gov or from your registered dietitian. Keep that number in mind when deciding what to eat.

Avoid oversized portions. Use a smaller plate, bowl and glass.
Cook more often at home, where you are in control of what's in your food.
When eating out, choose lower calorie menu options. Choose dishes that include vegetables, fruits and whole grains.
Write down what you eat to keep track of how much you eat.
If you drink alcoholic beverages, do so sensibly. Limit to - 1 drink a day for women or to 2 drinks a day for men.
Be physically active your way.

Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit adds up and health benefits increase as you spend more time being active.

Children and teens: Get 60 minutes or more a day.
Adults: Get 2 hours and 30 minutes or more a week of activity that requires moderate effort such as brisk walking.
Find more healthy eating tips at: www.eatright.org and www.smarteater.net

Interested in learning about weight goal and nutrition needs?
Schedule a free body weight and fat% analysis with Hazel at 626-283-5128 or email to hazel@smarteater.net.

吃得有「营」(三)

少吃多餐
控制卡路里摄取量，您每天所需的热量摄取量可於www.ChooseMyPlate.gov计算或谘询注册营养师。

避免使用过大份量的容器。选择面积较少的器皿控制份量。
自制食物能更清楚及控制食物的成份及份量。
外出用餐时，选择低热量的菜单。多选择含丰富蔬菜，水果和粗粮的食物。
写下你想吃的食物，记录摄入的份量。
精明地享受酒精饮料。女性每天限制1杯，而男性则每天2杯为限。

锻练身体

根据自己的喜好来开始锻练，每次运动要维持至少10分钟。每次增加一点运动量和维持锻练的时间久一点，能使身体更健康。
儿童和青少年：每天运动60分钟以上。成人：每星期需锻练2小时30分钟或以上的中度运动，如快步走。
更多健康的饮食秘诀，请浏览www.eatright.org和www.smarteater.net

想学习如何制订适合的营养减肥计划吗?请致电626-283-5128与吴希素注册营养师预约免费体重分析及订立减重目标，或电邮至hazel@smarteater.net