Healthy Eating Begins With Small Changes

Topeka (WIBW) - One of the most popular New Year's resolutions is to eat more healthy.

It can sound overwhelming, but it can start with a few small changes.

DIetician Jana Patton of Topeka's Cotton-O'Neil Heart Center says the step in your quest to healthy eating is portion control. She says using a smaller plate is one way to fool yourself into thinking you're eating more. Plus, she suggests measuring food to become familiar with what a proper portion is.

An easy substitution Patton suggests is moving from regular soda pop to diet. She says you can save 140 calories, depending on the type, as well as cut tablespoons of sugar from your diet.

Speaking of liquid calories, check your morning coffee! Those sweet concoctions from the coffee shop can be loaded with fat and calories. Patton says to cut the whipped cream and opt for sugar-free syrups and skim milk. You also might try hot tea, hot cider or brewed, flavored coffees for variety.

Your breakfast food might need an overhaul, too. Many cereals are loaded with sugar. Patton says to watch for those with less than 15 grams of sugar per serving. Also, opt for a whole-grain variety or oatmeal. But check those oatmeal labels, too! Some instant types have a lot of added sodium and sugar.

One more suggestion has to do with orange juice. It's good for you, but can have a lot of sugar. Patton says to mix half water/half juice to cut the amount. Better yet, she says, is to eat an orange instead. It will save calories and sugars and give you added nutrients you don't find in juice.

FInally, remember exercise. Key to losing weight is exerting more calories than you take in. Patton says it takes cutting 3500 calories to lose one pound. That can be a combination of burning more calories through exercise or eating fewer calories.


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