If your health care provider tells you that you should lose weight and you want to find a weight-loss program to help you, look for one that is based on regular physical activity and an eating plan that is balanced, healthy, and easy to follow. Weight-loss programs should encourage healthy behaviors that help you lose weight and that you can stick with every day. Safe and effective weight-loss programs should include:

* Healthy eating plans that reduce calories but do not forbid specific foods or food groups.
* Tips to increase moderate-intensity physical activity.
* Tips on healthy habits that also keep your cultural needs in mind, such as lower-fat versions of your favorite foods.
* Slow and steady weight loss. Depending on your starting weight, experts recommend losing weight at a rate of 1/2 to 2 pounds per week. Weight loss may be faster at the start of a program.
* Medical care if you are planning to lose weight by following a special formula diet, such as a very low-calorie diet (a program that requires careful monitoring from a doctor).
* A plan to keep the weight off after you have lost it.

• Ask for nutrition information (for example, calories, saturated fat, and sodium) before you order when eating out.
• Choose foods that are steamed, broiled, baked, roasted, poached, or stir-fried, but not deep-fat fried.
• Share food, such as a main dish or dessert, with your dining partner.
• Take part of the food home with you and refrigerate immediately. You may want to ask for a take-home container when the meal arrives. Spoon half the meal into it, so you're more likely to eat only what's left on your plate.
• Request your meal to be served without gravy, sauces, butter or margarine.
• Ask for salad dressing on the side, and use only small amounts of full-fat dressings.

Alcohol provides a lot of calories and no nutritional benefit. Calories from alcohol also tend to form fat around the waist or stomach. The number of calories in an alcoholic drink depends on the amount of alcohol it contains. The following are estimates of the number of calories in alcoholic drinks.

• Beer: 148 calories in 12 fl oz (355 mL)

• "Lite" beer: 99 calories in 12 fl oz (355 mL)

• Wine: 106 calories in 5 fl oz (148 mL)

• Gin, vodka, whiskey, and other "hard" liquor [1.5 fl oz (44 mL)]:
• 97 calories (80 proof)
• 110 calories (90 proof)
• 124 calories (100 proof)

• Mixed drinks:
• Bloody Mary, 115 calories
• Gin and tonic, 171 calories

Drinking 1 beer at dinner every night adds 4,144 extra calories to your diet per month. This is a little more than an extra 1 lb (0.5 kg) per month. If you drink, limiting alcohol will help you lose weight.

Here are 20 'reminders' or great diet tips.

• 1. The most important, albeit debatable, drink plenty of water (or it's equivalent- ie powdered sugar-free low sodium beverages)

• 2. Another most important, get off the couch and work physical activity into your day. Structured, such as a 30 minute walk daily is a nice place to start. There are methods of building extra walking into your day though. Parking way out in the lot is one of the methods.

• 3. VEGETABLES. Yes, mom was right. And, the greener the better. You can eat as many of these as you like on most of the major diets. The trick is to find one you really like and prepare is as calorie free as possible. That means broccoli without the fat laden dip.

• 4. Proteins. These are great for the energy, building muscle and they will fill you for a longer period of time. Don't like beef? Chicken, cheese and eggs could work for you.

• 5. Do it yourself. Don't rely on questionable products especially. If you were introduced to the product via e-mail from a different country, don't waste your click.

• 6. Smaller plates and smaller portions. Do you really need to eat all of your meals on a large dinner plate? Invest in salad sized plates. You'll trick yourself into eating less.

• 7. Gum. Think you're hungry? Chew a piece of sugar-free gum. The more obnoxious flavored it is, the more it may suffice you.

• 8. Hungry? Drink a glass of water and wait 10 minutes. Chances are that you were just thirsty.

• 9. Do you really have to eat that cookie or you'll die? Okay, take a small bite and throw it away. Craving gone.
  

• 10. Alcohol is loaded with calories. Especially those foofoo sugary ones. If you really must drink, limit yourself to the weekends and find a low cal recipe -Drinkfink.com has them.

Misconception: This creamy spread is an indulgence best enjoyed occasionally because it's high in fat and calories.
Why it's good for you:At least five major studies confirm that eating peanuts can lower risk for coronary heart disease. So it's no leap to think that peanut butter confers the same benefits. Eating peanut butter or peanuts has been associated with lower total cholesterol, lower ldl or 'bad' cholesterol, and lower triglycerides.

Misconception: Eggs are high in dietary cholesterol, so they don't have a place in my heart-healthy diet.
Why they're good for you: Eggs contain a variety of substances that appear to promote good health. Choline, a nutrient that is critical to brain function, is one example. Eggs, it seems, are one of the richest food sources of choline.


Misconception: I shouldn't eat avocados because they're high in fat.
Why they're good for you: A lot of attention centers on the fact that avocados are rich in monounsaturated fat, the heart-healthy kind. Yet scientists are now more interested in the active compounds in avocados that might help prevent cancer. One recent study found that those compounds can inhibit the growth of prostate cancer cells in the laboratory. While conducting the study, these researchers found avocados are loaded with a variety of antioxidants, including familiar disease-fighting compounds such as lutein, beta-carotene, and vitamin E.

misconception: 'skip a meal to lose weight'

Studies show if you're watching your weight, you need to kick-start your day with breakfast in the morning.Your body needs to be fueled and skipping meals will slow your metabolism down.

misconception'dairy foods are fattening'

The thought that all dairy foods are fattening is fiction because skim milk and low-fat versions of dairy foods are available in abundance. A cup of skim milk, a cheese stick and a cup of light yogurt all with 80 calories, and they all have the same rich unique package of vitamins and minerals.

Courtesy of the American Dietetic Association (ADA), tips on dieting

1. Add just one fruit or veggie serving daily. Get comfortable with that, then add an extra serving until you reach 8 to 10 a day.

2. Eat at least two servings of a fruit or veggie at every meal.

3. Resolve never to supersize your food portions—unless you want to supersize your clothes.

4. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.

5. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.

6. Make sure your plate is half veggies and/or fruit at both lunch and dinner.

Are there Any Easy Tricks to Help Me Cut Calories?
7. Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.

8. When dining out, make it automatic: Order one dessert to share.

9. Use a salad plate instead of a dinner plate.

10. See what you eat. Plate your food instead of eating out of the jar or bag.

11. Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.

12. Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you'll lose 5 lb in a year.

13. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.

14. Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.

15. Keep a food journal. It really works wonders.

16. Follow the Chinese saying: "Eat until you are eight-tenths full."

17. Use mustard instead of mayo.

18. Eat more soup. The noncreamy ones are filling but low-cal.

19. Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.

20. Take your lunch to work.

21. Sit when you eat.

22. Dilute juice with water.

23. Have mostly veggies for lunch.

24. Eat at home.

25. Limit alcohol to weekends.


How Can I Eat More Veggies?
26. Have a V8 or tomato juice instead of a Diet Coke at 3 pm.

27. Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.

28. Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.

29. Don't forget that vegetable soup counts as a vegetable.

30. Rediscover the sweet potato.

31. Use prebagged baby spinach everywhere: as "lettuce" in sandwiches, heated in soups, wilted in hot pasta, and added to salads.

32. Spend the extra few dollars to buy vegetables that are already washed and cut up.

33. Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).

34. Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.

Can You Give Me a Mantra that will Help Me Stick to My Diet?
35. "The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period."

36. "I'll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere."

37. "I want to be around to see my grandchildren, so I can forgo a cookie now."

38. "I am a work in progress."

39. "It's more stressful to continue being fat than to stop overeating."

I Eat Healthy, but I'm Overweight. What Mistakes Could I Be Making without Realizing It?
40. Skipping meals. Many healthy eaters "diet by day and binge by night."

41. Don't "graze" yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it.

42. Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.43. Eating supersize bagels of 400 to 500 calories for snacks.

44. Ignoring "Serving Size" on the Nutrition Facts panel.

45. Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.

46. Thinking all energy bars and fruit smoothies are low-cal.

What Can I Eat for a Healthy Low-Cal Dinner if I Don't Want to Cook?
47. A smoothie made with fat-free milk, frozen fruit, and wheat germ.

48. The smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.

49. A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple.

50. Precooked chicken strips and microwaved frozen broccoli topped with Parmesan cheese.

51. A healthy frozen entree with a salad and a glass of 1 percent milk.

52. Scramble eggs in a nonstick skillet. Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven eggs a week!

53. A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.

54. Prebagged salad topped with canned tuna, grape tomatoes, shredded reduced-fat cheese, and low-cal Italian dressing.

55. Keep lean sandwich fixings on hand: whole wheat bread, sliced turkey, reduced-fat cheese, tomatoes, mustard with horseradish.

56. Heat up a can of good soup.

57. Cereal, fruit, and fat-free milk makes a good meal anytime.

58. Try a veggie sandwich from Subway.

59. Precut fruit for a salad and add yogurt.

What's Your Best Advice for Avoiding those Extra Holiday Pounds?
60. Don't tell yourself, "It's okay, it's the holidays." That opens the door to 6 weeks of splurging.

61. Remember, EAT before you meet. Have this small meal before you go to any parties: a hardboiled Egg, Apple, and a Thirst quencher (water, seltzer, diet soda, tea).

62. As obvious as it sounds, don't stand near the food at parties. Make the effort, and you'll find you eat less.

63. At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there's less chance of overeating.

64. For the duration of the holidays, wear your snuggest clothes that don't allow much room for expansion. Wearing sweats is out until January.

65. Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people, or take it to work the next day.

66. Walk around the mall three times before you start shopping.

67. Make exercise a nonnegotiable priority.

68. Dance to music with your family in your home. One dietitian reported that when she asks her patients to do this, initially they just smile, but once they've done it, they say it is one of the easiest ways to involve the whole family in exercise.

How Can I Control a Raging Sweet Tooth?
69. Once in a while, have a lean, mean salad for lunch or dinner, and save the meal's calories for a full dessert.

70. Are you the kind of person who does better if you make up your mind to do without sweets and just not have them around? Or are you going to do better if you have a limited amount of sweets every day? One RD reported that most of her clients pick the latter and find they can avoid bingeing after a few days.

71. If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some "free will." Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.

72. Try 2 weeks without sweets. It's amazing how your cravings vanish.

73. Eat more fruit. A person who gets enough fruit in his diet doesn't have a raging sweet tooth.

74. Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.

75. Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.

How Can I Conquer My Downfall: Bingeing at Night?
76. Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don't eat balanced meals during the day. This is a major setup for overeating at night.

77. Eat your evening meal in the kitchen or dining room, sitting down at the table.

78. Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.

79. Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands.

80. If you're eating at night due to emotions, you need to focus on getting in touch with what's going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.

81. Put a sign on the kitchen and refrigerator doors: "Closed after Dinner."

82. Brush your teeth right after dinner to remind you: No more food.

83. Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.

84. Eating late at night won't itself cause weight gain. It's how many calories—not when you eat them—that counts.

How Can I Reap Added Health Benefits from My Dieting?
85. Fat-free isn't always your best bet. Research has found that none of the lycopene or alpha- or beta-carotene that fight cancer and heart disease is absorbed from salads with fat-free dressing. Only slightly more is absorbed with reduced-fat dressing; the most is absorbed with full-fat dressing. But remember, use your dressing in moderate amounts.

86. Skipping breakfast will leave you tired and craving naughty foods by midmorning. To fill up healthfully and tastefully, try this sweet, fruity breakfast full of antioxidants. In a blender, process 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.

87. If you're famished by 4 p.m. and have no alternative but an office vending machine, reach for the nuts—. The same goes if your only choices are what's available in the hotel minibar.

88. Next time you're feeling wiped out in late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can't match, as well as some vital nutrients. If you haven't eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.

89. Making just a few changes to your pantry shelves can get you a lot closer to your weight loss goals. Here's what to do: If you use corn and peanut oil, replace it with olive oil. Same goes for breads—go for whole wheat. Trade in those fatty cold cuts like salami and bologna and replace them canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.

90. Nothing's less appetizing than a crisper drawer full of mushy vegetables. Frozen vegetables store much better, plus they may have greater nutritional value than fresh. Food suppliers typically freeze veggies just a few hours after harvest, locking in the nutrients. Fresh veggies, on the other hand, often spend days in the back of a truck before they reach your supermarket.

91. Worried about the trans-fat content in your peanut butter? Good news: In a test done on Skippy, JIF, Peter Pan, and a supermarket brand, the levels of trans fats per 2-tablespoon serving were far lower than 0.5 gram—low enough that under proposed laws, the brands can legally claim zero trans fats on the label. They also contained only 1 gram more sugar than natural brands—not a significant difference.

Eating Less Isn't Enough—What Exercising Tips Will Help Me Shed Pounds?
92. Overeating is not the result of exercise. Vigorous exercise won't stimulate you to overeat. It's just the opposite. Exercise at any level helps curb your appetite immediately following the workout.

93. When you're exercising, you shouldn't wait for thirst to strike before you take a drink. By the time you feel thirsty, you're already dehydrated. Try this: Drink at least 16 ounces of water, sports drinks, or juices two hours before you exercise. Then drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you're done exercising.

94. Tune in to an audio book while you walk. It'll keep you going longer and looking forward to the next walk—and the next chapter! Check your local library for a great selection. Look for a whodunit; you might walk so far you'll need to take a cab home!

95. Think yoga's too serene to burn calories? Think again. You can burn 250 to 350 calories during an hour-long class (that's as much as you'd burn from an hour of walking)! Plus, you'll improve muscle strength, flexibility, and endurance.

96. Drinking too few can hamper your weight loss efforts. That's because dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day, which in a year could mean weighing 5 pounds more. The key to water isn't how much you drink, it's how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.

How Can I Manage My Emotional Eating and Get the Support I Need?
97. A registered dietitian (RD) can help you find healthy ways to manage your weight with food. To find one in your area who consults with private clients call (800) 366-1655.

98. The best place to drop pounds may be your own house of worship. Researchers set up healthy eating and exercise programs in 16 Baltimore churches. More than 500 women participated and after a year the most successful lost an average of 20 lb. Weight loss programs based on faith are so successful because there's a built-in community component that people can feel comfortable with.

99. Here's another reason to keep level-headed all the time: Pennsylvania State University research has found that women less able to cope with stress—shown by blood pressure and heart rate elevations—ate twice as many fatty snacks as stress-resistant women did, even after the stress stopped (in this case, 25 minutes of periodic jackhammer-level noise and an unsolvable maze).

100. Sitting at a computer may help you slim down. When researchers at Brown University School of Medicine put 92 people on online weight loss programs for a year, those who received weekly e-mail counseling shed 5 1/2 more pounds than those who got none. Counselors provided weekly feedback on diet and exercise logs, answered questions, and cheered them on. Most major online diet programs offer many of these features.
yahoo.com

• Drink plenty of water or other calorie-free non soft drinks beverages.

• If you think your hungry, wait five minutes to see if you are still hungry.

• If you still think you are hungry, ask yourself if it is physical or mental. Chances are you may just think you are hungry because you are bored, thirsty or it is just a particular time of day.

• Don't eat 3 hours prior to going to bed. Have a cut off time where you brush your teeth and tell yourself no more.

• Still craving a certain food? Have that single bite and sabatoge the rest- pour pepper on it or put it in the trash.

• Consider eating several mini-meals during the day rather than 3 big ones. Experts say that the constant levels can keep you feeling full.

• Keep healthy snacks convenient.

• Consider ordering off of the children's menu for a smaller portion or ask the wait staff for a salad alternative to a side.

Do you like to keep up on nutrition, but are a bit puzzled sometimes about what you hear or read? Do you wonder what makes a carbohydrate simple or complex? Or what the difference is between a macronutrient and a micronutrient?

If so, this basic nutrition guide is for you. You’ll learn the facts about common nutrition terms, and find links to information that helps you apply your new knowledge to your “real life” food choices.
Know Your Nutrients

The body needs nutrients from foods and beverages for many vital functions including healthy growth and development, and smooth-running organs and body systems.

There are six types of nutrients: carbohydrates, protein, fat, vitamins, minerals and water. Carbohydrates, protein and fat are called macronutrients because our bodies need them in larger amounts. Vitamins and minerals are called micronutrients because our bodies need them in smaller amounts.

Learn more about each type of nutrient below.
Macronutrients - Maximize Your Knowledge

Carbohydrates

Carbohydrates are the body’s main energy source, supplying 4 calories per gram. Carbohydrates are found in many foods and beverages including cereal, bread, rice, pasta, milk, vegetables, fruits, fruit juices, table sugar and honey. Carbohydrates are built from sugar units, and are classified as either simple carbohydrates or complex carbohydrates.

Simple carbohydrates are made up of one or two sugar units. They are found in sweet foods and drinks such as fruits, fruit juices, sweetened cereals, desserts, soft drinks, jam, syrup and table sugar. Complex carbohydrates are made up of many sugar units. They are found in starchy foods such as cereal, potatoes, pasta, beans and vegetables.

Dietary fiber is a type of complex carbohydrate that passes through the body without being digested. Fiber is found in whole grain cereals and breads, dried beans and peas, fruits and vegetables.

There are two types of dietary fiber—insoluble and soluble. Insoluble fiber promotes regularity by adding bulk to the stool, which helps it pass more quickly through the body. Insoluble fiber is found in foods such as bran cereals, whole-wheat bread, fruits and vegetables. Soluble fiber slows digestion, which helps minimize spikes in blood glucose, and helps lower blood cholesterol. Soluble fiber is found in foods such as oatmeal, barley, beans, peas and many fruits and vegetables.

Health experts recommend getting 45 to 65 percent of daily calories from carbohydrates.

Protein

The body breaks down the protein we eat into amino acids, which build, repair and maintain body tissues. The body needs protein for healthy growth and development, and to make hormones, antibodies, enzymes and tissues. Protein is found in meat, poultry, fish, milk products, grains and beans, and supplies 4 calories per gram.

Health experts recommend getting 10 to 35 percent of daily calories from protein.

Fats

The body needs dietary fats for proper growth and development, a healthy nervous system and skin, to aid the absorption and transport of fat-soluble vitamins A, D, E and K through the blood, and to store energy in the body. Fats are made up of a mix of saturated and unsaturated fats. All fats supply 9 calories per gram.

Saturated fats are solid at room temperature and mainly found in animal foods such as fatty cuts of meat, whole milk, cheese, ice cream, butter, cream and lard. Tropical oils (palm oil, palm kernel oil, and coconut oil) also contain higher amounts of saturated fat. Eating too much saturated fat increases risk of heart disease by raising total cholesterol and LDL (“bad”) cholesterol.

Unsaturated fats are liquid at room temperature and mainly found in plant foods. There are three types of unsaturated fats: polyunsaturated, monounsaturated and trans fats.

Polyunsaturated fats are found in corn, soy and safflower oils, sunflower and sesame oil and seeds, walnuts, flaxseed, and fatty fish such as salmon. Monounsaturated fats are found in canola, olive and peanut oils, peanuts, almonds and avocados. Polyunsaturated and monounsaturated fats are considered healthful choices because they do not raise LDL cholesterol and help replace saturated fats in the diet.

Trans fats are formed when unsaturated liquid plant oils are partially hydrogenated, a process which makes them more solid and similar to saturated fats. Trans fats increase total cholesterol and LDL cholesterol, and lower HDL (“good”) cholesterol.

* Health experts recommend getting 20 to 35 percent of daily calories from fats. Limit less than 10% of calories from saturated fatty acids and less than 300mg /day of cholesterol, and keep trans fatty acid consumption as low as possible.

Micronutrients - No Small Feat

Vitamins and minerals are micronutrients that are crucial to many body processes. Many vitamins and minerals are essential, meaning we must get them from food or a dietary supplement such as a multivitamin.

Vitamins are classified as water-soluble or fat-soluble vitamins. The body doesn’t store water-soluble vitamins—excess amounts are excreted in the urine—so, you need an adequate supply of these vitamins each day. The body does store fat-soluble vitamins, so regularly consuming excessive amounts can be toxic.

Water-Soluble Vitamins

* B vitamins
o B1 (thiamin)
o B2 (riboflavin)
o B3 (niacin)
o B6 (pyroxidine)
o B7 (biotin—also known as vitamin H)
o B9 (folate)
o B12 (cobalamin)
* Pantothenic acid
* Vitamin C

Fat-Soluble Vitamins

* Vitamin A
* Vitamin D
* Vitamin E
* Vitamin K

Minerals are classified as macrominerals or microminerals (also known as trace minerals) based on how much or little the body needs.

Macrominerals

* Calcium
* Magnesium
* Phosphorus
* Sodium
* Potassium

Microminerals

* Cadmimum
* Chromium
* Copper
* Flouride
* Iodine
* Iron
* Manganese
* Nickel
* Selenium
* Tin
* Zinc



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Water - Clearly Required for Good Health

Water is often called the “forgotten” essential nutrient, but is vital for our health. Water helps transport nutrients and oxygen to cells and carries waste products out of the body. It helps regulate body temperature, is part of most body fluids such as blood, sweat and tears, moistens body tissues in the eyes, mouth and nose, and cushions the organs and joints.

The human body is about 50 to 75 percent water, depending on age, gender, body composition, food intake, physical activity level and environmental factors such as how hot it is outside.

The body stays hydrated from the water found in fluids such as drinking water, milk, juice, coffee, tea and soft drinks. Many foods such as fruits and vegetables supply water, too.

Learn more about the Institute of Medicine’s recommendations for water intake for the general public, including children.

A balanced eating plan and regular physical activity are the building blocks of good health. Poor eating habits and physical inactivity may lead to overweight and related health problems. By eating right and being active, you may reach or maintain a healthy weight. You may also improve your physical health, mental well-being, and set an example for others. Do it for yourself and your family!

What is a healthy eating plan?


Easy Snack Ideas

* low-fat or fat-free yogurt
* rice cakes
* fresh or canned fruits
* sliced vegetables or baby carrots
* dried fruit and nut mix (no more than a small handful)
* air-popped popcorn sprinkled with garlic powder or other spices
* high-fiber, low-sugar cereal

* Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
* Includes lean meats, poultry, fish, beans, eggs, and nuts.
* Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

For more specific information about food groups and nutrition values, visit: www.healthierus.gov/dietaryguidelines.



Other Tips
* Eat breakfast every day. People who eat breakfast are less likely to overeat later in the day. Breakfast also gives you energy and helps you get your day off to a healthy start.
* Choose whole grains more often. Try whole-wheat breads and pastas, oatmeal, brown rice, or bulgur.
* Select a mix of colorful vegetables each day. Vegetables of different colors provide different nutrients. Choose dark leafy greens such as spinach, kale, collards, and mustard greens, and reds and oranges such as carrots, sweet potatoes, red peppers, and tomatoes.
* Choose fresh, canned, or frozen fruit more often than fruit juice. Fruit juice has little or no fiber, and the calories may be high. Fresh, canned, or frozen fruit is often better for you. If you eat canned fruit, opt for fruit packed in water rather than syrup.
* Use fats and oils sparingly. Olive, canola, and peanut oils, avocados, nuts and nut butters, olives, and fish provide heart-healthy fat as well as vitamins and minerals.
* Eat sweets sparingly. Limit foods and beverages that are high in added sugars.
* Eat three meals every day. If you skip meals or replace a meal with a snack, you might overeat later on.
* Have low-fat, low-sugar snacks on hand. Whether you are at home, at work, or on the go, healthy snacks may help to combat hunger and prevent overeating.




A weight loss of as little as 5 to 15 percent of your body weight over 6 months or longer has been shown to improve health.
Try some of these ideas to support your weight-loss efforts:

* Keep a food diary. To get started, see the sample food diary below.
* Shop from a list and shop when you are not hungry.
* Store foods out of sight, or do not keep many high-fat, high-sugar foods in your home.
* Dish up smaller servings. At restaurants, eat only half your meal and take the rest home. See the Weight-control Information Network (WIN) brochure Just Enough for You: About Food Portions for more tips on controlling portion size.
* Eat at the table and turn off the TV.
* Be realistic about weight-loss goals. Aim for a slow, modest weight loss.
* Seek support from family and friends.
* Expect setbacks and forgive yourself if you regain a few pounds.
* Add moderate-to-vigorous intensity physical activity to your weight-loss plan. Doing regular physical activity may help you control your weight.
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
National Institutes of Health

* Emphasize the positives. Focus on the good things about losing weight — such as more energy and improved health — and not what you consider the negatives. If you have a setback, don't dwell on it. Put it behind you and move forward toward your goal.
* Prioritize. Don't set yourself up for failure by trying to lose weight while distracted by other concerns.
* Steer clear of dietary gimmicks. Over-the-counter pills and special food combinations aren't the answer to long-term weight control. You want to incorporate healthy behaviors into your lifestyle, not rely on gimmicks.
* Seek out support. Don't feel you have to go it alone. Exercising with a friend or family member, for example, can help keep you motivated.
* Remind yourself you're not looking for a quick fix. Healthy weight loss is slow and steady weight loss that occurs over time. Remind yourself that quick weight loss is usually followed by weight regain a short time later.

source;mayoclinic.com

For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of vigorous physical activity (see the following Activities Chart) three or more times a week and some type of muscle strengthening activity, such as weight resistance, and stretching at least twice a week.

However, if you are unable to do this level of activity, you can improve your health by performing 30 minutes or more of moderate-intensity physical activity (see the Activities Chart) over the course of a day, at least five times a week.

When including physical activity in your weight-loss program, you should choose a variety of activities that can be done regularly and are enjoyable for you. Also, if you have not been physically active, you should see your doctor before you start, especially if you are older than 40 years of age, very overweight, or have medical problems.

No more than 30 percent of calories, on average, from fat per day, with less than 10 percent of calories from saturated fat (such as fat from meat, butter, and eggs).

Limiting fat to these levels reduces your risk for heart disease and may help you lose weight. I

Drink At least 8 to 10 glasses, 8 ounces each, of water or water-based beverages, per day.

source- U.S. DEPARTMENT OF HEALTH
AND HUMAN SERVICES
Public Health Service
National Institutes of Health