When it comes to weight management, eating some foods may be more beneficial for you than others. This infographic is the first in a series inspired by the International Food Information Council Foundation’s 2016 Food & Health Survey, where we inquired about the health benefits Americans want from their foods. With the New Year and all of its ties to health resolutions, we are first taking a look at foods that can help with weight management.
First, let’s talk about why weight management is important. Maintaining a healthy weight reduces your risks for chronic diseases such as high blood pressure and diabetes. It also promotes better sleep and a better quality of life.
Whether you’re trying to reach a healthy weight or maintain a healthy weight, eating the right types of foods is one of the best places to start. For protein, try to eat about 25 to 30 grams of protein per meal and at least 15 to 20 grams for snacks. Your protein can come from animal or non-animal sources. Protein will help make you feel full and less hungry between meals.
Eating five or more servings of fruits and vegetables a day is another important part of maintaining a healthy weight. Fruits and vegetables are a great source of micronutrients as well as a good low-calorie source of carbohydrates. Many fruits and vegetables (such as apples, bananas, raspberries, broccoli, carrots, and beans) are high in fiber. Fiber helps slow digestion and makes you feel full longer. Fruits and vegetables come in a variety of different forms, such as fresh, frozen, or canned. This allows for greater convenience to help you reach your fruit and veggie recommendations.
Drinking low-calorie beverages, such as water, diet soda, coffee, or unsweetened tea, can help you stay hydrated and keep you feeling full. Drinking plenty of water with meals can help you feel full more quickly. This helps prevent overeating. Men and women should drink at least 125 and 90 ounces, respectively, of fluids per day.
Additionally, eating the right portion sizes allows you to enjoy your favorite foods without overdoing it. This is especially true while maintaining a calorie budget, which balances the calories you eat with physical activity. If you live an active lifestyle, you can consume more calories while maintaining a healthy weight. One more thing to do if you get hungry between meals is to incorporate small, healthy snacks. This can also help keep you from eating too much at meals.
Maintaining a healthy weight is an important part of living a healthy lifestyle. By incorporating some of the ideas in this article into your life, you can easily begin maintaining, or reaching, a healthy weight.