New Year healthier you: healthy diet tips
Did you resolve to lose some weight or get in shape in 2019? You’re not alone – this is one of the most common New Year’s resolutions. Nurse Rose Melendez, RN, gives us her tips to diet in a healthy and sustainable way.
What are the first steps to take when trying to lose weight?
Nurse Rose: Before you change your diet or fitness routine, take these steps to help you set healthy weight loss goals. This will help you create a weight-loss plan you can stick to and keep track of your progress.
- Consult your healthcare provider. Talk to your doctor before making big changes to your diet or activity level.
- Set realistic weight loss goals. Consider a goal around your lowest weight from age 21 and up.
- Know your numbers. Calculate and keep track of your body mass index (BMI) and waist circumference to track your progress.
What advice do you to keep a healthy diet?
Nurse Rose: It’s important to also incorporate a healthy diet, including a wide variety of nutrient-rich foods. Try to aim for a well-balanced plate with these tips:
- Fill half of your plate with fruits and vegetables
- Fill one-quarter of your plate with whole grains like whole wheat, barley, quinoa and brown rice.
- Fill one-quarter of your plate with lean protein like fish, chicken, beans and nuts.
Is it possible to diet without feeling hungry all the time?
Nurse Rose: It is! While there may be moments when you really crave that cookie or some chips, there are ways to eat healthy and feel satisfied.
- Eat frequently. Try up to six small meals per day or healthy snacks in between meals.
- Pack healthy snacks on-the-go like nuts, fruit, veggies and hummus or whole grain crackers and low-fat cheese.
- Eat healthy fats and proteins. Try nuts, seeds, plant oils, or avocado for healthy fats, and eggs, beans, legumes or lean meat and fish for protein.
To maintain a healthy weight, it’s also important to exercise regularly – at least three times per week, for 30 minutes.
Rose Melendez, RN
Head of Emergency Department
Rose Melendez, RN is the head of the Emergency Department and Nursing Administration at Adventist HealthCare Washington Adventist Hospital. Tune into WGTS 91.9 FM every Wednesday at 7:40 a.m. to listen to Nurse Rose live on the radio.