A healthy pattern of eat­ing as your New Year’s res­o­lu­tion

Prairie Post (East Edition) - - Viewpoints -

Happy 2019! Is your New Year’s Res­o­lu­tion to lose weight?

An im­por­tant life­style change to man­age your weight and im­prove your health is to fol­low a healthy eat­ing pattern.

A healthy eat­ing pattern means choos­ing foods from all four food groups plus about two to three ta­ble­spoons of healthy fats such as fish, nuts, seeds and veg­etable oils each day.

The eas­i­est way to do this is to think of a din­ner plate. Imag­ine the plate di­vided into three sec­tions.

Half of the plate should be veg­eta­bles and fruit, a quar­ter of the plate grain prod­ucts, and the other quar­ter of the plate meats and al­ter­na­tives. Fol­low­ing a healthy eat­ing pattern will also help you get enough vi­ta­mins, min­er­als, and other nu­tri­ents and will help re­duce the risk of obe­sity, type 2 di­a­betes, heart dis­ease, and some can­cers.

What about fad di­ets? Fad di­ets are very re­stric­tive which is why they of­ten re­sult in very quick weight loss (most of the weight loss is wa­ter).

How­ever, you also lose some mus­cle which is never a good thing.

Once you stop fol­low­ing the re­stric­tive diet you are likely to re­gain the weight back and then some.

Why do that to your­self ? Avoid fad or harm­ful di­ets; there is no such thing as a quick fix.

Warn­ing signs of un­safe di­ets are di­ets that:

Prom­ise fast weight loss (more than 2 lbs or 1 kg per week)

Prom­ise a quick fix with­out hav­ing to change your life­style (falls un­der the “sounds too good to be true” list)

Sell you prod­ucts or sup­ple­ments (what’s re­ally in those things any­way?)

Re­strict or avoid whole food groups (i.e.. milk prod­ucts, grain prod­ucts)

Pro­mote only one type of food (eg. cab­bage soup or only raw food)

Pro­mote detox­ing, eat­ing foods in cer­tain com­bi­na­tions, or eat­ing for your body type or blood type.

Pro­motes the lat­est mag­i­cal weight loss se­cret

Are pro­moted by un­qual­i­fied peo­ple.

In gen­eral, if it sounds too easy or too good to be true, it prob­a­bly is.

There is no won­der-diet, magic herbs, or sup­ple­ment that will give you long term weight loss. Weight man­age­ment takes time and it is not easy.

While a short term “quick-fix” may be tempt­ing, long term life­style changes that you can live with will pro­vide the big­gest im­pact in qual­ity of life and health.

If you are in­ter­ested in some ad­di­tional sup­port to im­prove your health and bet­ter man­age your weight, Al­berta Healthy Liv­ing Weight Man­age­ment Pro­gram is a great place to start!

For more in­for­ma­tion or to reg­is­ter for the weight man­age­ment se­ries at Al­berta Healthy Liv­ing Pro­gram call: Medicine Hat 403-529-8969, Brooks 403793-6659, Toll free: 1-800-795-9709, Leth­bridge area 403-388-6654 or 1-866506-6654.

Pat Mac­In­tosh is a Reg­is­tered Di­eti­tian with Al­berta Health Ser­vices, Nu­tri­tion Ser­vices. She can be reached by e-mail, pat.mac­in­tosh@ahs.ca.


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