Obesity and diabetes are increasing in the United States in alarming numbers.  Knowledge of a healthy life style can help reduce the risk of developing health concerns.

Actually, Mom was right when she said, “Eat your breakfast, it’s good for you.”  Eating a healthy breakfast when in an hour of getting up in the morning has many benefits.  Sleeping all night puts the body in a state of rest; therefore, where we awaken it is important to consume healthy food to jump start our metabolism.  This results in increased energy throughout the day and reduces the urge to overeat at the next meal.

Eating five to six smaller meals spread out over day the say helps to stabilize blood sugar levels.  Drinking lots of water (at least eight cups) will hydrate the body and keeps our stomach feeling fuller.

Try to use less salt to flavor food.  Herbs and spices add zest to enhance the eating experience.  Lean means and chicken will have less saturated fat which is unhealthy.  Once a week plan a meatless dinner.  Beans, tofu and nuts are excellent sources of protein and cost less that red meat.  Try to eat two or three servings of fish each week. 

Adding whole grains will increase intake of nutrients and fiber.  Also eating very slowly and chewing foods thoroughly will help reduce the amount of food consumed.  It takes twenty minutes for the brain to get the connection of fullness from the stomach.  Chewing food is the first step in helping the food to digest completely.

To aid in weight loss or maintenance of current weight it is very important to exercise five to six times a week.  Aerobic exercise and resistance training (weight lifting) will produce many health benefits.

We all know we should eat healthier.  Just making a few small changes in our daily schedules can reap big benefits.  Your body will thank you.

Carol Kovachic
Program Assistant
OSU Extension Belmont County