Healthy Eating

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Eating Healthy

Lighten Up Nashua can help you manage your weight by providing you with healthy nutrition tips, and articles that will offer a wide-variety of options to help you lose weight, and to eat healthier. Not to worry, if "you think eating better means that you have to give up a lot of your favorite foods. You are wrong. We can present you with ways to make some of your favorite dishes, but in a healthier version. Plus we’ll have you try new foods that you may learn to love. And once in while you can even enjoy your favorite foods, just in moderation.

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Why are so many people overweight nowadays? According to the National Institute of Health,  Our portions have grown over the years. For example in 2016 muffin the average muffin is around 500 calories versus a 1996 muffin which was only 210 calories. That’s over 200% more calories!

Click here to learn more.

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Best Way to Lose Weight: Fad vs. Fact of Weight Loss

Stop Food Cravings With Healthy Snacking. Satisfy your hunger throughout the day with these 100-calorie snack ideas: ½ medium baked potato with no toppings, 1 cup of blueberries, ½ English muffin with no butter, 3 1/2 cups of air-popped popcorn, or 1 medium apple. More 100-calorie snack ideas here.

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Eating Healthier? But Still Not Losing Weight?

You might be misjudging portion sizes. Research has shown that we underestimate the number of calories in larger portions of food, and as a result we overeat much more than we realize.

One solution is to keep a food journal. Measure out and document your portion sizes. It is a great way to calculate what you’re really consuming, and being conscious of how much you’re eating can make a big difference. Using smaller plates can also help as well, but be especially careful when you are dining out. Restaurants can sometimes serve you a portion that is three – four times larger than you should be eating.

Portion Sizes Can Be Confusing

Click here for a chart that shows some correct portion sizes.
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Best Way to Lose Weight: Fad vs. Fact of Weight Loss

There are over 6 million results returned when you Google fad diets. People want to lose weight and they want to do it now, if not sooner. But research shows when people lose more than 2 pounds per week in a short time they will regain that weight, plus add on a few more pounds. Read more on how you can you lose weight and keep it off?

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Gluten-Free

Is a gluten-free diet is healthier? According to WebMd, it isn’t. “For people with celiac disease, a gluten-free diet is essential. But for others, "unless people are very careful, a gluten-free diet can lack vitamins, minerals, and fiber," Dr. Peter, Green. If you’d like to try eating gluten-free, here are some recipes to sample and more recipes available on the Lighten Up Pinterest Recipe site

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Fast Food: Healthier Choices

If you must eat out and there is no choice but fast food, try some of these healthier options. Subway® Restaurants offer some better selections. For example, try one of their healthier 6-inch Subs on a whole wheat bun. One example is their Oven Roasted Chicken Breast Sandwich, which contains 325 calories and only 5 grams of fat. Fortunately, most fast food restaurants offer healthy sides, such as Arby's Chopped Side Salad which is only 80 calories and contains 5 grams of fat. Top this salad with a lite Italian dressing (20 calories and 1 gram of fat), for a total of 100 calories, and 2 grams of fat. On the other hand, there are some very unhealthy choices. If you order a Little Caesars Bacon Wrapped Crust Deep! Deep! Dish Pizza, you'll be getting a whopping 450 calories and 23 grams of fat for just one slice! Read more

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March is National Nutrition Month.

So it’s a great time to learn how to read, and understand nutrition labels. You probably already use nutrition labels to check the amount of calories, fat or sodium in food items. But, the more you understand their meaning, the better chance you’ll have choosing healthier foods that are low in saturated fats, calories, cholesterol, salt, and added sugar. One smart fact: Did you know that nutrition labels are based on one serving? But, the package may contain more than one serving and represent more calories than you realize. Click here for the "Nutrition Facts Label Information” from ChooseMyPlate.gov

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March is National Nutrition Month.

Why is this so important to you? The more you know about nutrition will help you to make wiser food choices for you, and your family. Eating a healthy diet rich in vegetables and fruits may help reduce your risk for certain diseases including diabetes, heart disease, and it may even help protect you against certain types of cancer. There’s an extra perk if you eat more fruits and vegetables. Vegetables and fruits contain lower calories per cup than other higher-calorie foods. So color your plate with oranges, reds, greens, and yellows. Just make sure that they are not M&M's!

Click here for the “20 Ways to Enjoy More Fruits and Vegetables” from the Academy of Nutrition and Dietetics.

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Weight Loss Apps to Help Keep You On Track

Let’s face it, we all have a hard time staying accountable to our weight loss and health goals. Whether it’s keeping track of how many calories we’ve eaten, or how many steps we’ve walked, we’ve assembled a list of apps to help!
View them all here

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Food Journaling

Day after day, it's hard to stay motivated. But experts recommend that you record your daily meals in a food journal. It can really help you to make a difference in what you choose to eat throughout the day. Click here for WebMd’s printable food journal.

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Dining Out on a Diet

Most Americans eat out these days, and some try to eat healthier at restaurants. But dining out can be difficult if you don’t know what you’re doing. Read more

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Lighten Up Nashua Meal Planning Tool

It’s a known fact that planning your meals ahead of time can help to keep you on track when you are dieting. To help you plan your weekly meals, print our Lighten Up Nashua Meal Planning Tool, start to choose meals from the thousands of healthy recipes we have listed on the Lighten Up Pinterest Recipe site. Write down your choices on the meal planning tool. If you decide your meals ahead of time, you are more apt to stay on your healthy eating plan, and achieve your weight loss goals.

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Eating Right for a Healthy Weight

Losing weight is not only about looking good for that special event, or to fit into a size 8 dress, it's about achieving overall good health. Instead of short-term weight loss, focus on changing your lifestyle to slowly incorporate good habits. Remember eating right and balancing your plate with a variety of healthy foods ensures better health.
So get started by setting realistic goals. You are more likely to succeed when you make step-by-step changes. Start with one or two specific, small adjustments to your diet. Click here for some tips to get you started.” from Academy of Nutrition and Dietetics
Read more

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Weight Loss Tips from Successful Dieters

They follow a calorie-controlled diet, watching their food portions and they concentrate on eating more vegetables and less high-fat foods. -They consistently eat breakfast,
Read more

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Top Ten Tips for Healthy Eating on a Budget

These days many families are trying to cut back on costs at home, including food. But there are things you can do to spend less. Read more

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Crockpot Easy Meals!

We’ve assembled some easy meals for you that you can throw together in a crockpot in the morning and it will be ready when you arrive home! Get those crockpots going with these recipes.

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