Weight Management

A healthy weight is a weight that lowers your risk for health problems. For most people, body mass index (BMI) and waist size are good ways to tell if they are at a healthy weight.

Developing a Plan for Healthy Eating

Developing a plan for healthy eating means setting goals, tracking your progress, and rewarding yourself. Setting goals Set goals you want to achieve. It is generally best to set small, measurable goals. You can set them on a daily, weekly, or monthly basis. When setting goals, consider: Where you want to start. This…

Eating Journal

Keep a journal to record your eating patterns. It might look like this: Eating journal Time Food/Amount Hunger (1–10)* Place Feelings *The 1 to 10 scale goes from least full to most full. So “1” means you’re extremely hungry or starving, and “10” means you’re so full that you feel sick. Record your intake for several…

Emotional Eating

What is emotional eating? Emotional eating means that you eat for reasons other than hunger. You may eat because you’re sad, depressed, stressed, or lonely. Or you may use food as a reward. Food can be soothing and distract you from what’s really bothering you. If you are an emotional eater, you may not listen to your…

Estimating Body Fat Percentage

There are a number of ways to estimate what percentage of your weight is fat. But measuring body fat is not done routinely, because all of these methods have advantages and disadvantages as well as margins of error. Some common methods include: Skinfold thickness. An instrument called a caliper is used to measure the…

Fat Replacers in Food

Fat replacers are nonfat substances that act like fat in a food. An ideal fat replacer would be a substance that has no health risks and tastes and looks like natural fat but has fewer calories. Fat replacers can be found in foods such as baked goods, cheeses, sour cream, yogurt, margarine, salad dressing, sauces, and…