It may seem hard to believe, but when it comes to achieving a healthy weight, certain foods can help you reach your goal – and maintain it.
During the annual observance of National Healthy Weight Week Jan. 17-23, nutrition experts at Parkland Health & Hospital System are offering helpful advice about achieving and maintaining a healthy weight and providing tips about specific foods that can help you get there.
“The important thing to remember is that your ‘healthy’ weight cannot be calculated from a single general source. A person’s healthy, or ideal weight, depends on many factors including age, sex, height, body type, bone density, muscle-fat-ratio and overall general health,” said Sharon Cox, a registered dietitian at Parkland. “A healthy weight varies by individual. You should not compare yourself to people around you, because we are all different.”
But people who are overweight or obese have an increased risk for diseases such as diabetes, heart disease and certain cancers. “And if you are pregnant, excess weight may lead to short- and long-term health problems for you and your child,” Cox said.
The incidence of overweight or obesity has been steadily increasing in the U.S. for most groups for the past 20 years. According to the Centers for Disease Control and Prevention, almost 35 percent of U.S. adults are considered obese, while 17 percent of children and adolescents ages 2-19 are obese.
The Dallas County Community Health Needs Assessment describes obesity as a significant health concern in the county. The number of residents considered obese increased by 17 percent from 2005 to 2010. Diabetes, often a complication of obesity, affects 11.4 percent of Dallas County residents, compared to 9.6 percent in Texas and 8 percent for the U.S. The highest diabetes mortality rates in Dallas are in the southern portion of the county.
“The mission is to help people understand that health is not about numbers on the scale. We want to encourage people to stop dieting and to look for livable and sustainable healthy lifestyles. A healthy lifestyle includes meal planning and daily exercise that helps you feel good about yourself,” Cox said.
While no one food can help you lose weight or keep a healthy weight, there are some foods that you can rely on to help you. Most are common sense items that keep you satisfied, feeling full and are good for you.
“One of the keys to managing your weight is the quantity and quality of the food you eat,” Cox said. “So when you think of eating for health, don’t think of foods you may have to give up, think about new foods you can try.”
Many of the foods that are especially helpful when trying to lose or maintain weight are those that, not surprisingly, are natural and healthy, including:
- Whole grains. Your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods.
- Fresh lean protein – skinless poultry, fish, lean beef or pork.
- Low-fat dairy products. Rich in calcium and vitamin D, these help preserve and build muscle mass—essential for maintaining a robust metabolism.
- Lentils. One cup contains 35 percent of the iron you need each day. About 20 percent of Americans are deficient in iron.
- Hot peppers. A compound known as capsaicin gives chili peppers their heat which can rev up your metabolism. You can get it by eating peppers raw, cooked, dried or powdered.
- Colorful fruits and vegetables. Produce that is especially high in water content such as watermelon, apples, lettuce and celery will help you feel full longer.
Cox said a healthy weight is one that is right for your body type based on your body mass index (BMI) and your waist size. BMI is calculated by dividing weight in pounds by height in inches squared and multiplying by a conversion factor of 703. A BMI of 18.5 to 24.9 is generally considered a good number. A person’s waist size indicates how much “belly fat” a person has. People who store fat around their stomachs are more likely to develop weight-related diseases.
“Weight management is about balancing the number of calories you consume with the number of calories your body burns. For most of us, exercise also plays a role,” Cox said.
Parkland supports healthy living in the community by offering weight management groups, diabetes meal planning classes, one-on-one nutrition counseling, group nutrition classes, cardiovascular and diabetes meal planning classes – all free of charge to patients enrolled in Parkland’s network of Community Oriented Primary Care health centers and referred by the primary care physician. To find the health center nearest you, visit www.parklandhospital.com.
