Eat Healthy and Manage Weight

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PH02858J-main_Thumb.jpg Eat Great Food!

Looking for a free, easy to manage, approach to healthy eating and weight management? Look no further!

PH01747J_Thumb.jpg Eat!


Your body needs fuel to function properly. Your brain needs fat to think. If you start off with deprivation, you depress metabolic functions and stifle the very tools you need for success! Think instead about simple management and balance.

j0401547_Thumb.jpg Move your body!

Move your body!

Keep it simple. Keep it fun. Do something that involves whole body movement every day. Movement helps your metabolism stay high and promotes an overall sense of well being.

j0399465_Thumb.jpg Do the math

Determine your caloric level.

This is the part that many find difficult, but, with a few simple tools, it doesn’t need to be.

A) Decide on a goal weight, appropriate to your height, sex & body type.
B) Multiply that number by 10.
C) Add the number of calories you expend each day through physical activity. A good starting goal is 250.
D) The sum of A,B & C represents the number of calories to aim for each day.
E) For help with this task visit our nutrition calculator at:

j0438780_Thumb.jpg Balance nutrients

All calories are not created equal.

Decide on a ratio between fats, whole proteins and carbohydrates.


A) Fats should make up 30% of your caloric intake. Your brain needs them to function, and they keep hunger at bay.
B) As many of your fats as possible should be mono-unsaturated.

Proteins and Carbohydrates:

A) Protein and carbohydrate ratios remain a topic of considerable debate. Many swear by 30% protein and 40% carbohydrate ratio, and others claim to feel more energetic using another combination. Experiment with different ratios to find the one that works best for you. (Personally, I prefer 50% carbohydrate and 20% protein.)
B) Proteins should be complete, which are typically found in meat, fish and poultry.
C) When counting grams of carbohydrate, deduct fiber grams. Fiber passes through the body without being absorbed, so it does not need to be counted toward your carbohydrate total. Step5Use these simple tools to keep your body in balance. Enjoy food. Enjoy physical activity. Enjoy variety.

Tips and a Warning:

  • 1 Gram of fat equals 9 calories
  • 1 Gram of protein equals 4 calories
  • 1 Gram of carbohydrate equals 4 calories
  • Before engaging in this, or any, specialized diet or exercise program, check with your doctor.

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