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Category: Healthylife® Weigh

Alter Your Eating Cues

Healthylife® Weigh

Part 4

Eating cues are things that prompt you to eat. They come from links your brain has made between eating and other events. When done over and over again, the event itself triggers eating. Some examples of events that trigger eating are:

* Morning coffee breaks: Doughnuts, sweet rolls

* Watching football on TV: Potato chips, beer

* Shopping at the mall: Big cookies, soft pretzels, soda, specialty coffee

* Going to a movie: Buttered popcorn, soda, candy

* Going out to celebrate: Large meals, desserts, alcoholic beverages

* Attending sporting events: Beer, hot dogs, nachos with cheese, peanuts

Focus on triggers that you face most often and that lead you to eat foods high in added sugar, saturated fat, and/or sodium.

It is possible to break these links. The more you practice a new behavior, the stronger it becomes. You may want to replace eating with a non-eating behavior. Or, you may want to practice choosing a healthier food or drink at that time.

Ways to Alter Eating Cues

* Eat a snack before going somewhere (including out to eat).

* If allowed, bring your own healthy snack.

* Bring or buy a “fun-sized” or small portion of the treat you are craving (if available).

* Eat meals and snacks in one specified place at home, such as the kitchen or dining room table.

* Never eat while standing-always be seated.

* Do no other activity, such as watching TV, while eating.

* Try to eat meals at the same time each day.

* Take along bottled water and high fiber snacks to places that trigger high-calorie drinking and eating.

* Take a walk break instead of a morning coffee break.

* Avoid walking by places that tempt you to eat while you shop.

* Go to places, be with people and/or do things not associated with eating.

* Take longer to eat a meal.

* Use utensils to eat.

* Put your fork or spoon down between bites.

* Chew & swallow each bite before taking another one.

* Take sips of water between bites.

* Split a meal or snack with someone else.

© American Institute for Preventive Medicine

January 23, 2026
Check Your Current Exercise Habits

Healthylife® Weigh

Part 5

How would you describe your current exercise habits?

* I do not engage in additional exercise beyond my daily activities.

* I exercise 1-3 times per week, for at least 30 minutes at a time.

* I exercise most days of the week, for at least 30 minutes at a time.

* I sit most of the day for my job.

* I am on my feet most of the day for my job.

* I am very active during most of the day for my job.

What are your favorite ways to be physically active?

Recommendation: Be physically active for at least 2 ½ hours (150 minutes) per week. You can do this in blocks of time that you choose. Any amount of physical activity counts toward the weekly amount.

* Have a chronic health problem, such as heart disease or diabetes.

* Have high blood pressure.

* Feel faint or very dizzy when you try to exercise.

* Have an injury or bone or joint problems, such as arthritis, that has been or could become aggravated by exercise.

© American Institute for Preventive Medicine

January 23, 2026
Eating At A Restaurant

Healthylife® Weigh

Part 3

Use the same guidelines for choosing food at the grocery store to help you make healthy choices at a restaurant. Compared to preparing food at home, you have less control over what is in your food, how it is prepared, and how much you are served. However, you DO have some control. Here are a few tips to help you follow your eating goals when you eat out:

1. Choose a restaurant that offers healthy options.

* If you are dining with a group, offer to make the reservation.

* Read reviews to learn about experiences other people have had at the restaurant.

* Avoid all-you-can-eat buffets or anything that is offered in an “endless” supply.

2. Look up menus ahead of time. Many restaurants, especially fast-food restaurants and other chain restaurants, offer nutrition information online for items on their menu.

3. Look for clues in the menu. Menus can offer information about what is in the food and how it is made.

* Look for meat, poultry, and seafood that has been baked, broiled, steamed, poached, or grilled. Avoid fried choices. Or, ask if a fried food can be prepared with one of these healthier cooking methods.

* Pictures, if on the menu, can show you the size of the food groups on the plate. If you need more vegetables to meet your daily needs, ask for an extra serving or order a side salad.

* Choose from the “heart healthy” section of the menu, if available. These choices are usually lower in saturated fat and sodium.

4. Ask for changes to an item, if needed. Menu items can usually be modified by the restaurant. Use the menu to learn what the restaurant has in the kitchen. Mix and match to create a meal that fits your goals. *Be kind and tip your wait staff generously if you are asking for a lot of changes to your order!

5. Follow your healthy eating plan during the day. Skipping meals or ignoring hunger earlier in the day can lead to overeating or choosing foods higher in sugar, saturated fat, and salt at the restaurant.

6. Choose your portion. Order your meal as a half-size order or split a meal with a friend. Take some of your food home for another meal.

7. Set yourself up to be successful. Decline the bread basket, politely. If you are with a group that wants the basket on the table, keep it at the other end to avoid grabbing a piece out of habit. Or, share a piece.

8. Limit alcohol. This can be a big source of added calories. Stick with one glass of wine or one beer. Or, avoid alcohol altogether.

Most importantly, enjoy yourself!

Restaurants can be places to try new foods and flavors and make wonderful memories with family and friends. Take your time. Use your napkin between bites and sip your water often. Engage in conversation. Appreciate the restaurant’s décor and the courtesy of the staff.

© American Institute for Preventive Medicine

January 23, 2026
Grains And Starches 2

Healthylife® Weigh

Menus & Recipes

Grains & starches include foods made from grains, such as wheat, oats, rice, and quinoa. It also includes starchy vegetables and legumes. These foods provide a healthy source of energy for your body. They contain vitamins, minerals, dietary fiber, and phytochemicals. Some are also good sources of protein. Starchy vegetables like potatoes, peas, and legumes are also included in this group.

1 ounce of grains & starches counts as:

* 1 slice of bread

* 1 ounce ready-to-eat cereal (about 1 cup cereal flakes)

* ½ cup cooked rice, pasta, or cereal

* 1 tortilla (6-inch diameter)

* 1 pancake (5-inch diameter)

* 3 cups cooked popcorn

* 1 cup cooked corn

* 1 small potato (2-3 inches in diameter)

* 1 cup mashed or sweet potatoes

* 1 cup cooked peas

* ¼ cup cooked beans or lentils

Eat foods rich in whole grains & fiber

Choose whole grains or grains with more fiber more often. Try to make at least half of your grain choices whole grains. Look for “whole grain” on the ingredients label. It should be the first ingredient for bread, cereal, or pasta. Here are some examples of whole grains:

* Whole wheat, rye, or oats

* Millet

* Whole grain barley, flour, or cornmeal

* Oatmeal

* Bulgur

* Quinoa

* Buckwheat

* Brown rice

In addition to whole grains, fiber is found in fruits, vegetables, seeds, nuts, and legumes.

© American Institute for Preventive Medicine

January 23, 2026
Ingredients List: What’s In This?

Healthylife® Weigh

Part 3

Ingredients are listed in descending order by weight. The most common ingredient is listed first, down to the least common ingredient.

Follow these easy steps to compare foods:

1. Look for a short list of ingredients. In general, better choices have fewer ingredients listed. Products with many ingredients often have more forms of sugar (including artificial sweeteners), artificial colors and dyes, and artificial starches/thickeners. These ingredients can add sugar and calories without adding nutrients. Learn more about these ingredients inPart 7of this guide.

2. Avoid ingredients that your body can’t tolerate. Food allergies are serious. Talk to your doctor if you suspect you have a food allergy. You may also have an intolerance, such as to lactose in milk. Or, you may have a sensitivity, such as getting headaches after consuming artificial sweeteners.

3. Choose real foods. The first item listed should be a food you recognize. If you are buying pre-made turkey burgers, the first ingredient should be turkey. If you are buying a whole grain cereal, the first ingredient should be a whole grain, such as whole wheat or oats. The second ingredient may also be a large part of the food. This should also be a food you recognize.

4. Avoid added sugars. Avoid foods and drinks with sugar listed as one of the first 5 ingredients. Sugar can be listed in many forms. Be extra careful with ready-to-eat breakfast cereals, tomato sauce, salad dressings, and other foods you may not think of as “sweets.” Look for clues that sugar has been added.

© American Institute for Preventive Medicine

January 23, 2026
Make Your Kitchen A Healthy Eating Zone

Healthylife® Weigh

Part 4

You walk into the kitchen and see a box of cereal sitting out. You fill your cereal bowl and eye the leftover pie next to a bag of chips on the counter. It’s been a long day and you deserve a treat, right? When you are hungry, tired, bored, or stressed, food choices can be influenced by what is around you.

First, learn about your kitchen. Your kitchen may be a place where you socialize with family and friends. It may be a place where you cook or pack lunches for children. Or, you have to walk through the kitchen to get to other rooms.

* How many times do you walk into your kitchen each day? If you aren’t sure, keep track for a day.

* List a few reasons you go into your kitchen.

* Without opening any doors (pantry, fridge, etc.), what foods can you see?

* If you were to select a snack right now, what would you choose? Why did you choose this snack?

The kitchen can be one of your biggest allies in managing your weight. A kitchen can also be a battle zone that trips up your goals.

© American Institute for Preventive Medicine

January 23, 2026
Other Eating Patterns

Healthylife® Weigh

Part 7

Vegetarian

Vegetarian diets are plant-based eating patterns. There are variations of the vegetarian diet:

* Vegan: includes only foods from plants (e.g., vegetables, fruits, legumes, grains, seeds, and nuts). No foods from animal sources are included.

* Lacto-vegetarian: includes plant foods plus cheese and other dairy products.

* Lacto-ovo-vegetarian: includes plant foods, cheese, other dairy products, and eggs.

Vegetarian diets are usually low in saturated fat because animal proteins, a source of saturated fat, are limited or eliminated. Eating a plant-based diet can lower your risk of obesity, coronary heart disease, high blood pressure, type 2 diabetes, and some forms of cancer.

The healthy eating patterns in this guide encourage you to make most of your food choices from plants. If you follow a vegetarian diet, you don’t need to make many changes to the guidelines in this guide.

Choose a variety of foods to obtain necessary nutrients. Choose plant-based protein sources. If consuming some animal-based protein sources, choose eggs, seafood, and low-fat dairy.

Vegetarians are at higher risk for some vitamin and mineral deficiencies. You can obtain these nutrients by eating a variety of plant foods.

* Iron can be found in pumpkin seeds, dried beans, legumes, lentils, spinach, whole grains, and enriched products.

* Vitamin B12 can be found in fortified breakfast cereals, fortified soy beverages, and some brands of nutritional yeast.

* Vitamin D can be found in some mushrooms and pasture-raised eggs. It can also be obtained by spending time in sunlight for at least 15 minutes each day with your arms exposed.

* Zinc can be found in whole grains, quinoa, pumpkin seeds, chia seeds, pecans, walnuts, legumes, and shellfish.

* Calcium can be found in green leafy vegetables (e.g., spinach, kale), nuts, broccoli, legumes, soybean products, and fortified foods.

If you are concerned about meeting nutrient requirements, have a dietitian take a closer look at your diet. You may need to take a supplement if you are struggling to meet nutritional requirements from food alone.

Paleo Diet

The paleo diet, created by Dr. Loren Cordein, is described as a “caveman” diet that our Paleolithic ancestors would have followed. This is a controversial claim and diet. However, following a paleo diet can point you in the direction of choosing some healthy foods. This diet includes grass-fed meats, fish/seafood, fresh fruits and vegetables, eggs, nuts, seeds, and healthy oils. These are all nutritious foods that fit into MyPlate.

The diet excludes processed foods, refined sugar, salt, and refined vegetable oils (this guide also suggests you limit them). However, the paleo diet also excludes cereal grains, legumes, dairy, and potatoes. These foods are healthy choices and are included in a healthy eating plan.

The paleo diet may be high in saturated fats and protein, which may increase risk for heart disease, kidney disease and some cancers if consumed for long periods of time. More research on the paleo diet’s long-term effects is needed. A paleo-themed cookbook or blog may give you ideas for preparing vegetables in different ways or using less sugar. However, avoid strictly following a diet that limits good sources of nutrients, like grains and legumes.

© American Institute for Preventive Medicine

January 23, 2026
Physical Health

Healthylife® Weigh

Part 5

Stronger Muscles and Bones

Muscles let you move, lift, and stretch. When you use your muscles, they get stronger so you can do everything from opening a door to smiling, chewing, and talking! Weight-bearing exercises, in particular, help bones become stronger. This helps prevent osteoporosis and fractures.

Stronger muscles and bones will help you have good posture and keep your joints and body more naturally aligned.

Improved Cardiovascular Health

Heart Strength: Exercise strengthens your heart muscle. This means the heart can pump more blood per stroke and doesn’t require as many heartbeats to pump the same amount of blood. This makes your heart more efficient and lessens your risk of having a heart attack or blood clots.

Cholesterol Levels: Exercise boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This helps to keep your blood flowing smoothly, decreasing your risk of cardiovascular disease. The more you exercise, the more your cholesterol levels will improve.

Blood Pressure Control: Hormones that are released during exercise make blood vessels more elastic. This helps lower blood pressure.

Improved Breathing

Exercise improves your body’s ability to take in oxygen and transport and use oxygen throughout the body. This helps your muscles get the oxygen they need to be more efficient during exercise. With improved lung function, your ability to exercise longer (stamina) can increase! You’ll also be able to think more clearly throughout the day.

Improved Immune System

Exercise improves the circulation of immune cells in your blood that fight off viruses and bacteria. Exercise also helps combat damage done to cells, tissues, and organs.

© American Institute for Preventive Medicine

January 23, 2026
Protein

Healthylife® Weigh

Part 2

Protein-rich food choices make up one-quarter of MyPlate. Protein helps the body build and repair muscle tissue, fight disease, manage hunger, and perform other essential tasks. The protein group includes seafood, meats, poultry, eggs, nuts, seeds, and soy foods and beverages. Protein provides 4 calories per gram.

Protein sources can be plant-based or animal-based. Whether you eat meat or not, make some of your choices from plant-based protein sources. Try to include at least one non-meat source of protein every day.

Plant Protein Power

Some plant foods are high in protein. These foods also contain fiber, vitamins, minerals, plant chemicals (phytochemicals), and other nutrients. Some, like nuts, contain healthy fats, and others, such as tempeh, contain healthy bacteria that promote gut health.

* You can get all the protein your body needs by eating a balanced and varied diet of plant foods if you choose not to eat foods that come from animal products.

** Choose unsalted or low-salt nuts and no sugar added butters to reduce sodium and added sugars.

Varieties of Seeds & Nuts

* Sunflower seeds

* Sesame seeds

* Flax seeds

* Pumpkin seeds

* Peanuts

* Cashews

* Almonds

* Walnuts

* Pecans

* Pine nuts

* Nut or seed butter

Fun Fact: Peanuts are actually a legume. For planning your meals, consider them a nut. Count peanuts and peanut butter in the protein group.

Lean Animal Protein

Use a food scale to weigh animal protein. For deli meat and processed meats (e.g., sausage), use the nutrition facts to determine how many slices or pieces equal one ounce. For thicker cuts of unprocessed meat, estimate by comparing to a deck of cards. A deck of cards is the same size as about 3 ounces of meat. Choose lean animal proteins. Poultry (chicken and turkey) is leaner than red meat (beef) or processed meats (e.g., sausage or bacon).

Leanest Cuts (Choose More of These)

* Fish

* Chicken breast

* Turkey breast

* Ground turkey or chicken breast (90% lean or higher)

* Pork tenderloin

* Venison (deer meat)

Medium Fat (Choose Fewer of These)

* Dark meat from chicken or turkey (meat from thighs or legs)

* Ground beef, 90% lean or leaner

* Ground turkey or chicken, less than 90% lean

* Beef: chuck shoulder roast, top round, tenderloin, flank steak, or round steak

Highest Fat (Limit These)

* Ground beef (less than 90% lean)

* Ribs (beef or pork)

* Beef brisket

* Sausage

* Bacon

* Bologna, pepperoni, salami

* Spam

* Hot dogs

Lean Cooking Tips for Animal Protein

* Remove the skin from chicken to reduce fat. Trim visible fats from meat before cooking.

* Use liquid fats in cooking (canola or olive oil) instead of solid fats (butter or shortening).

* Poach chicken or fish in water, stock, or white wine. When roasting or broiling, place meat on a rack in a pan so that the fat drips off the meat.

* Place fish or chicken on foil or parchment paper. Add fresh herbs, lemon juice, and tomatoes; fold up and bake. This will help seal in flavors and juices.

* Tenderize leaner cuts of meat by pounding, marinating, or cooking in a pressure cooker.

Deep frying is not a lean-cooking technique. Limit deep fried foods.

Eggs

One ounce counts as: 1 egg

Eggs are a great source of protein. Eat the whole egg (including the yolk) to get many important nutrients. These include:

* Choline, which promotes normal cell activity and liver function

* Lutein and zeaxanthin, which help maintain eye health

* B vitamins that help with energy production in the body

Eating just the egg white also provides protein. However, you will miss out on many important nutrients found in the yolk.

Ideas for Adding Eggs to Your Meals and Snacks:

Eggs can be quickly prepared on the stove or in the microwave. Add a pinch of pepper for a flavorful, on-the-go meal or snack. Eggs can be added to many dishes:

* Stir-fry

* Burritos

* Chili

* Tacos

* Burgers (as a topping or in place of meat)

* Eggs provide a filling base for vegetables. Scramble, poach, or pan-fry an egg with cooking spray. Add peppers, onions, spinach, mushrooms, tomatoes, or other colorful vegetables.

Microwave Scrambled Eggs:Add 1 tablespoon milk per egg and whisk in a microwave-safe bowl. Microwave on high for 1 minute. Stir and cook for 1 more minute (or until done).

Oaty Eggs Florentine:Coat a small pan with cooking spray and fry one egg. Add the cooked egg to cooked oatmeal and stir in spinach and cheese.

Blueberry Mug Cake:Mix 1 egg with 3 teaspoons oatmeal, 10 blueberries, and a small mashed banana in a microwave safe mug. Mix in 2-3 drops vanilla extract. Microwave on high for 3 minutes. Top with low-fat yogurt.

Fish & Seafood

Fish and seafood are lean protein sources. Add a variety of the following choices into your weekly meal plan. If you eat animal protein, include fish at least once a week*.

Types of Fish:Tuna, salmon, snapper, cod, flounder, haddock, halibut, perch, pollock, trout, tilapia

Types of Seafood:Clams, lobster, oysters, scallops, shrimp, sardines, herring

Tips for Choosing Fish:

* Fresh: Keep refrigerated until ready to cook. Prepare within a few days or freeze.

* Frozen: Thaw in the refrigerator overnight before cooking.

* Canned: Choose canned tuna or salmon packed in water. Drain before using. Canned fish usually costs less than fresh or frozen fish.

* Pouch: Choose ready-to-eat tuna that is packed in water. Get packets that don’t include mayonnaise. If needed, add a teaspoon of olive oil for moisture.

Omega-3 Fatty Acids

Omega-3 fatty acids are an essential fat. This means the body needs to get that type of fat from food. Omega 3-fatty acids help:

* Keep cells healthy, including brain cells responsible for memory

* Regulate blood clotting and contraction and relaxation of arteries

* Reduce inflammation

* Regulate genetic function

Fish sources of omega-3 fatty acids:Salmon, anchovies, albacore tuna, mackerel, lake trout, halibut, sardines, oysters, and herring

Plant-based sources of omega-3 fatty acids:Walnuts, ground flaxseeds (and oil), canola oil, soybean oil

* If you are planning to become pregnant or have young children, you are more sensitive to higher mercury levels found in some fish. Visitwww.epa.gov/fish-tech/epa-fda-advice-about-eating-fish-and-shellfishfor more information.

© American Institute for Preventive Medicine

January 23, 2026
Set Yourself Up For Success

Healthylife® Weigh

Part 5

Create a consistent routine for yourself. Reduce the number of excuses you can make. Tips for creating an exercise habit:

*Seize your moment.Be aware of when your motivation to exercise is high. You may prefer mornings over evenings. Or, the opposite. Plan to exercise when you are more likely to be physically and mentally on board with it.

*Get ready ahead of time.Pack a bag with clothes, shoes, deodorant, hair ties, a water bottle, a small towel, and other supplies you’ll need. When exercise comes up on your calendar, all you have to do is grab the bag.

*Get ready for round 2 ahead of time.Have several days’ worth of workout clothes clean and ready to go. Store workout clothes together so it is easy to re-fill your gym bag. Make it easier to repeat your habit.

*Commit to repeating your routine.Join a recreational sports team, sign up for a class, or pay for a personal training package. Even if you are not feeling up to it one day, having it on the schedule may get you there.

*Be accountable to someone.Commit to meeting a friend for exercise at a certain time. Get a workout buddy and swap shoes. If you don’t show up, they won’t be able to work out either! Or, commit to logging your workout on social media or with a friend.

*Be patient.It may take time to find an activity you like. It may take even longer to feel like it is a normal part of your day to exercise. Keep going. You’ll get there!

© American Institute for Preventive Medicine

January 23, 2026