Each year, 10% of all medical costs in the US are attributed to obesity. One in three adults and one in six children are obese. While we cannot change our genetics, we can change our behavior and environment.
On Friday, March 27, Ellis County Extension will host a free noon-hour program on managing obesity at the Extension Office meeting room, 601 Main, in Hays. Call 785-628-9430 to pre-register; bring a lunch to enjoy during the meeting if desired.
Guest speaker Donna Krug, Barton County Extension Agent, will present ways to reverse the trend of obesity. Learn how to develop an action plan for healthy eating and active living to manage your weight and improve your health.
The US Dietary Guidelines suggest that Americans should enjoy their food, but eat less. Healthy meals start with more vegetables and fruits and lowfat dairy along with recommended portions of protein and grains. You can enjoy your meals while making small adjustments to the amounts of food on your plate. Here are a few tips for avoid overeating while still enjoying mealtime:
1. Get to know the foods you eat. Find out what kinds of foods and how much to eat. An easy place to start is www.supertracker.usda.gov to find recommendations for food and activity for your age and activity level and to get tips and support for making better food choices.
2. Take your time. Be mindful to eat slowly, enjoy the taste and textures, and pay attention to how you feel. Use hunger and fullness cues to recognize when to eat and when you’ve had enough.
3. Use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating. The MyPlate guidelines recommend a 9-inch plate. Measure your dinnerware and see how it compares.
4. If you eat out, choose healthier options. Check and compare nutrition information about the foods you are eating. Choose smaller food items or share a large meal with a friend. Preparing food at home– instead of eating out– makes it easier to control what is in your meals.
5. Satisfy your sweet tooth in a healthy way. Indulge in a naturally sweet dessert dish—fruit! Serve a fresh fruit cocktail or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.
6. Choose to eat some foods more or less often . Choose more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. Cut back on foods high in solid fats, added sugars, and salt.
7. Find out what you need. Get your personalized plan by using the SuperTracker to identify your food group targets. Compare the foods you eat now to the foods you need to eat and make adjustments accordingly.
8. Sip smarter. Drink water or other calorie-free beverages, 100% juice, or fat-free milk when you are thirsty. Soda and other sweet drinks contain a lot of sugar and are high in calories.
9. Compare foods. Become a label-reader to look up and compare nutrition information and make the most healthful choices.
10. Make treats “treats,” not everyday foods. Treats are great once in a while. Just don’t make treat foods an everyday choice. Limit sweet treats to special occasions and choose foods from MyPlate for everyday snacks and desserts.
For more information on making healthy, active choices, plan to attend the free Extension program “Action Plan for Managing Obesity” on March 27 at noon at the Ellis County Extension Office. Call (785) 628-9430 to reserve your spot.
Linda K. Beech is Ellis County Extension Agent for Family and Consumer Sciences.