SAN DIEGO, March 3, 2009 (GLOBE NEWSWIRE) -- With U.S. obesity and obesity-related conditions increasing at epidemic rates, it's time for Americans to get serious about their eating habits. It is estimated that obesity and its related health problems cost the U.S. over $100 billion annually. However, individuals and families can do a lot to help reduce the obesity burden - starting with making better nutritional choices.
"There are countless research studies showing that good nutrition can help prevent disease, improve your current health, and help you live longer," says Elizabeth Thompson, MPH, RD, senior clinical director of Healthyroads, a national wellness company. "It is never too late to learn what kind of foods can help you and your family become healthier."
To help Americans make more nutritious choices this month and beyond, Healthyroads offers the following healthy eating tips:
* Stock up on nutritious fruit and vegetables. While you're at the store, think about how many servings you should buy; shoot for 5-7 servings of fruit and vegetables a day. Visit a local farmer's market to get the freshest produce. * Don't fry your food. Grilling or baking your low-fat meats, poultry, or fish is much healthier and can reduce the fat content of your food even further. * Compare nutrition facts on food labels. Remember that the information here is based on the serving size, which may be smaller than the package's total content; be sure to check this when reviewing the nutrition facts. * Watch your portion sizes. A serving of meat, for example, should only be about the size of a deck of cards. Today's restaurants and food makers almost always give you more food than you actually need (or sometimes even want). Why not split your order with a companion, or take home half to eat as another meal? * Eat plenty of whole grains. Experts say at least half of your grains (three ounces a day at a minimum) should come from whole grains. But for an even healthier plan, why not eat all your grains as whole grains? Examples include whole grain cereal and whole grain bread. * Add fruit and veggies to your meals! Sprinkle blueberries on your morning cereal instead of sugar, or add baby carrots as a side to your sandwich at lunchtime instead of chips. * Go nuts. Opt for unsalted and unsweetened nuts; they are high in fiber, protein, and many other key nutrients - plus they taste great! Watch the portion sizes though; you should limit your servings to 1 oz. at a time. * Watch what you drink. Soda, sports drinks, deluxe coffee items, and other beverages often contain more sugar and/or fat than you probably think - and this translates into calories. By skipping these at each meal, you can cut some 300 liquid calories from your daily diet. This equals about 2.5 pounds of potential weight loss at the end of the month!
A registered dietitian or health coach like those provided in the Healthyroads Coaching(r) programs can help you map out a healthy nutrition plan. "Don't be afraid to ask for help," says Thompson. "Once your nutrition plan is in place, it will be easier to make the choices that lead to healthier eating and living."
To find a nutritionist, contact your health plan or primary care physician.
About Healthyroads
Healthyroads, Inc. is the wellness and prevention management services subsidiary of American Specialty Health Incorporated (ASH). Healthyroads offers a wide range of wellness solutions - including award-winning telephone-based health coaching programs for weight management, tobacco cessation, stress management, and healthy living, and products and resources through its integrated Web site, Healthyroads.com(tm).
ASH provides specialty network management programs, fitness programs, lifestyle health coaching and healthy behavior incentives, Internet solutions, and worksite wellness and prevention programs to health plans, insurance carriers, employer groups, and trust funds nationwide.
Based in San Diego, ASH has over 680 employees and covers 15.6 million members in specialty network management, fitness, and wellness and prevention programs. For more information, visit ASH online at ASHCompanies.com or call 800.848.3555.