Eat Healthy

Lutheran Health Network - Eat Healthy

Test your knowledge about nutrition.

Fueling your body with healthy, nutritious foods…

  • Reduces the risk of heart disease, Type II diabetes and certain cancers.
  • Gives you energy to get through your day.
  • Is important in healthy human development from prenatal to later-in-life stages.
  • Provides needed vitamins, minerals and antioxidants to help protect your body.
  • Helps lower your healthcare costs.
  • Helps you feel young and feel great!
  • Helps you control your weight.
  • Is less expensive than buying candy, chips, soda and pizza.

Easy ways to work nutritious food into your daily routine…

  • Don’t skip breakfast. Eating breakfast kick-starts your metabolism. Then you have all day to burn the calories. A combination of protein, healthy fat and complex carbs keeps you full for hours.
  • Have fresh, cut-up fruits and vegetables in the refrigerator ready to eat.
  • Substitute whole grain products for the refined product, i.e. whole wheat bread for white bread; brown rice for white rice.
  • Freeze red grapes to eat as a sweet treat.
  • Avoid mayonnaise, gravies and heavy sauces.
  • When cooking, double the recipe and freeze the left-overs.
  • Eat low-fat or non-fat milk, yogurt or cheeses.
  • Order salad dressing on the side, and dip just your fork tines in the dressing with each bite.
  • Let the Internet help you make healthier choices. Look up nutritional information on fast foods and foods served at chain restaurants.
  • Eat more fish and skinless chicken and turkey, and less red meat.
  • Avoid fatty meats like bacon, sausage, hotdogs and luncheon meats.
  • Grill, broil, poach or roast fish and meats rather than frying. Skip the breading as this adds fat and calories.
  • Cooked dry beans are a great source of lean protein and fiber. Add to soups and salads.
  • Share the entrée and dessert with your spouse or friend when eating out. Add a salad or steamed vegetables.
  • Popcorn with little or no added butter and salt is a healthy snack.
  • Use spray butter to get the taste with minimal calories.
  • Plan meals ahead and have the ingredients in the kitchen. This helps you avoid relying on fast food.
  • Watch your portions. Know how much makes a serving and stick to it.

Successful weight loss and weight management…

  • People are more successful at losing weight when they do it with a friend or coach/mentor.
  • Success increases over 90% when you record what you eat everyday!
  • Be aware of portions. Most restaurant portions are way more than you need.

How to keep from overeating, stress eating and emotional eating…

  • Stress causes emotional eating which may make it difficult to lose weight or maintain a healthy weight. Managing your stress can help.
  • “Mouth hunger” is when a person craves a specific food, taste or texture. Only a specific food will do. True hunger will eat anything… everything sounds good. Controlling when you eat as a result of “mouth hunger” and not out of true hunger can help you control your weight.
  • Stressful eating is done as a response to a feeling… not in response to an internal body sign telling you that you are hungry.
  • It is important to identify what you are feeling… hunger or stress. If it is stress, try drinking a large glass of water, chew gum, munch on an apple. Go for a walk instead of grabbing that cookie or candy bar.
  • If you do snack, portion out a small amount and don’t go back for more.
  • Being healthy feels and looks better than stress and emotional eating tastes!
For more information on living healthy, contact:

Lutheran Weight Management Center
(260) 435-7844 (260) 435-7844


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