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Good Nutrition Practices

Dieting can help you lose weight in the short term but to keep weight off you need to develop good nutrition practices.

Here are some tips for eating right to maintain a healthy weight throughout your life:

  • Switch to 1% or fat-free milk and dairy products
  • Cut out soda and sugary beverages.
  • Drink more water, with the goal of drinking at least 64 ounces (8 glasses) of water per day.
  • Choose healthy snacks and limit the portion of your snack.
  • Eat more fruits and vegetables with the goal of getting 5 to 9 servings per day.
  • Substitute whole grains for white refined carbohydrates and limit starches. The goal is to make at least half of your grains whole grains.
  • Include a lean source of protein at all meals.
  • Do not skip meals.
  • Eat three balanced meals per day.
  • Increase your food intake earlier in the day and decrease it later.
  • Choose low-fat foods.
  • Limit added fats.
  • Eat slowly and chew thoroughly.
  • Adhere to cooking light guidelines.
  • Make better choices when dining out.
  • Limit emotional eating.
  • Decrease screen time. Limit to no more than 1-2 hours per day.
  • Increase your activity. Children should be active for at least one hour per day. Adults should be active at least 150 minutes per week or at least 30 minutes five days a week.
  • Limit portion sizes.

By Tia Hagins, Registered Dietitian and Community Nutritionist at Robert Wood Johnson University Hospital Somerset.