To Your Health: Have a healthy new year
January 1, 2013 11:42AM
Updated: February 3, 2013 6:12AM
Nope — this isn’t the jackpot for the next MegaMillions, Powerball or Superball lottery drawing.
This is actually the number of Americans considered obese, according to the Centers for Disease Control and Prevention.
“Super-sized” portions, high-calorie diets and lack of physical activity all play a role in the obesity epidemic.
The good news is you have control over these factors.
Consider the following:
Bigger isn’t better. The focus of eating should be on eating a healthy diet that includes watching portion sizes, especially of foods high in calories, fat and sugar.
Eat your fruits and veggies. Replace high-calorie foods with fruits and vegetables. Try to eat at least 2½ cups of colorful fruits and vegetables every day.
Make time for breakfast. Studies show that people who eat breakfast tend to eat fewer calories throughout the day. Breakfast also will help you function more effectively during the work day and make you less irritable.
Make smarter food choices. Use whole-grain pasta in place of white flour pasta, and try low-fat or fat-free dairy products.
Drink water. Did you know thirst is often mistaken for hunger? If you think you’re hungry, try drinking a glass of water before you go for a snack.
Get moving. Strive to be physically active for at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week (or a combination of these) preferably spread throughout the week.
Limit sedentary behavior such as sitting, lying down, watching TV and other screen-based entertainment. Exercise can help you keep your weight under control. Looking for time to exercise? Take a quick walk during your break or at lunch.
To learn more about the best ways to help reduce your risk of cancer and stay well through simple lifestyle changes, visit the American Cancer Society’s Web site at cancer.org.