Weight Control

Knowing your Numbers

Knowing your numbers can help you build goals, stay motivated, and monitor your progress while making healthy lifestyle choices. Begin by recording your starting weight and your goal weight and we’ll show you your progress. All you have to do is plan your weekly eating, weigh yourself, and record each week (preferably on the same day each week). Learn more.

Keep Track of your Diet

Record keeping is one of the most successful behavioral techniques for weight loss and maintenance. Write down the food you eat and the exercise you did each day in the appropriate box and identify your goals at the bottom of this diary sheet.

Food Labels

Read labels as you shop and pay special attention to the serving size and the servings per container. All labels list total calories in a serving size of the product. Compare the total calories in the product you choose with others like it; choose the one that is lowest in calories. Click here for a sample label.

Portion Sizes

Portion distortion is happening today more than ever and is defined as a phenomenon that occurs when consumers perceive large portion sizes as appropriate amounts to eat at a single eating occasion. Try this quiz to test your portion size knowledge.

Healthy Eating in Restaurants is Possible

If you are treating yourself to a meal out, here are some helpful restaurant tips to keep your meal healthy.

Ask if the restaurant can:

• Serve margarine rather than butter with the meal
• Serve fat free (skim) milk rather than whole milk or cream
• Trim visible fat from poultry or meat
• Leave all butter, gravy or sauces off a dish
• Serve salad dressing on the side
• Accommodate special requests
• Use less cooking oil when cooking
• Ask the waiter NOT to bring the complimentary bread/rolls

Try to select foods that are:

• Steamed
• Garden fresh
• Broiled
• Baked
• Roasted
• Poached
• Lightly sautéed or stir-fried
• Avoid all cream based soups and sauces

If you are staying in, click here for some tips on grocery shopping and tips to make your recipe on the lighter side.