Obesity

Start with these Simple Steps.

The average American typically gains one to three pounds per year which can be prevented through small increases in physical activity and small decreases in the total amount of calories eaten each day.

Decrease 100 Calories Each Day

The plan for eating less is just as simple as the plan for moving more. Simply cut 100 calories out of your daily eating pattern every day. Your body will not even notice and you won't feel hungry. Here are some suggestions for eating 100 fewer calories a day:

• Order thin crust pizza instead of thick crust.
• Use half of the packet of dressing with your salad.or use fat free dressing.
• Share an entrée or take half home.
• Order the small fry rather than the large one.
• Remove the skin from chicken pieces.
• Use mustard or low-fat mayonnaise on a sandwich rather than regular mayonnaise.
• For that chocolate craving, choose the snack size candy bar rather than the regular size bar.
• Drink fat free/skim milk instead of a soda with a meal.
• Leave three to four bites of food on your plate at each meal.
• Have one less can of soda a day.
• Have a carton of low fat sugar free yogurt instead of a doughnut.
• Choose baked potato chips, pretzels or unbuttered popcorn instead of fried snack foods.

For more information visit www.wvonthemove.org.

Add Extra Steps Every Day

Walking an additional 2000 steps (equal to one mile) each day can help prevent the yearly one to three pounds of weight gain. Grab a pedometer and add extra steps into each day to reach these goals:

• Take the stairs rather than the elevator or escalator.
• Walk - don't drive - for trips less than one mile.
• Park further from your destination.
• Walk to a colleague's office rather than sending an E-mail
• Walk to a restroom on a different floor
• Bring your own lunch so you have time to walk before returning to the office
• Golf without a cart for nine holes (8000 steps!).
• Make a family walk a daily habit or walk the dog
• Always return your grocery cart to the designated storage area or to the store
• Take several trips to unload your groceries from your car
• Go back in time, use a push mower, rake leaves, shovel snow, pull weeds, etc.
• Take a break between TV shows and spend half an hour walking

For more information visit www.wvonthemove.org.

Think Your Drink

Often we forget that beverages count in our overall daily caloric intake. In addition to adding extra calories, beverages can also have a big impact on your overall nutrient intake for the day. When selecting your next beverage.stop & "think your drink" wisely:

• Read the nutrition facts label -
• How many servings are in the container? If it contains more than one serving and you drink all of it, multiply the calories as well.
• Do not stop at the top of the nutrition label - does the beverage provide any vitamins or minerals? Use the percentages: 10 to 19 percent is a good source of that nutrient and 20 percent or more is an excellent source of that nutrient.
• What's in your latte? Ask for fat free milk and sugar free flavorings. Skip the whip cream.
• Look for 100 percent fruit juice and remember portions count. Juice is more concentrated in calories than fresh fruit.
• If you drink regular soda, try half regular and half diet to lower calories.
• Flavored milk contains the same nutrients as white milk and has less sugar than soda.
• Choose water often.
• Be aware of energy drinks many have around 300 to 500 calories - hence where the energy is coming from!

For more information visit http://www.nutritionexplorations.org.

Healthy Eating Environment

Does your office foster a healthy eating environment? Answer the following questions:

• Where does your staff typically eat lunch?
• Is food commonly brought into your office? By employees? Outside sources?
• Do you have a list of healthy favorites?
• Do you have a staff refrigerator?
• Are meals brought in for conferences/meetings?
• Do you have a community candy jar?
• What about office celebrations?
• Do you have access to vending machines?

Even when you're busy, a constant supply of food increases the chances of overeating. Declare your common eating area "A Healthy Eating Zone". Instead of doughnuts for meetings, request bagels, fruit, yogurt and bottled water. Think about the five food groups when selecting the menu for catered meals. Offer milk, water, unsweetened tea or 100 percent fruit juice instead of soda. When it comes to exercise - get everyone in the office a pedometer. Have a contest to see who averages the most steps in one day, one week and one month.

Provided by American Dairy Association & Dairy Council Mid East