In the last issue of Island Scene, we introduced the HMSA eat healthy
Campaign, a two-year campaign to promote good nutrition. eat healthy
complements our successful go campaign to promote increased
physical activity.
Below are the key messages for the eat healthy campaign. These
are the building blocks for our campaign, and good advice for anyone wanting to
improve their diet. Watch for more information on these and other topics throughout
the campaign in Island Scene, in the media, and on the
eat healthy web site.
Remember, eat smart, eat healthy, enjoy!
Be wary of nutrition trends and fads: One day the “experts”
say one thing. Then they say something else. Then it switches back. What should
you believe?
There are ways to look at health information and advertising with a more discerning
eye. The first thing to remember is that sensationalism sells. Newspapers write
“wow” headlines to attract readers and sell more papers.
It’s ultimately the weight of all the studies combined that counts and not
a single ad, story or study result. Don’t let “le study du jour”
mean anything except one more small piece of the puzzle that is part of the overall
picture.
Portion control: Learn the serving sizes of foods, and not the
portions sold at your favorite fast food stop or restaurant. You can still eat your
favorite foods, but if you are trying to lose weight, learn to decrease your portion
sizes by up to half at first.
The healthy proportion for your plate: Fill your lunch or dinner
plate with one serving each of vegetables (preferably two) and fruit, a serving
of lean protein (the size of a deck of cards) or more of a vegetarian equivalent,
and one cup of a carbohydrate (starch), which may include whole grains or beans.
See a registered dietitian to find how many calories you need, but for most healthy
adults, each meal should not exceed about 400 calories and 15 grams of fat for women,
and 600 calories and 25 grams of fat for men. To keep hunger at bay between meals,
add two snacks at 200 calories each for women or two 300-calorie snacks if you’re
a man.
Eat only when you’re hungry: Are you physically hungry? Always
be aware of why you are eating. Some people eat when they’re bored, anxious
or angry. Try not to soothe your negative feelings with food. Dealing with them
in other ways – talking to friends, listening to music, taking a walk, meditating,
or working – can help prevent weight gain.
Or get angry and tell yourself, “I’m the one in control here, and I
decide when it’s time to eat!” You’ll be amazed how well this
simple trick works.
Stay hydrated: Eight to 10 glasses of water per day is a rule of
thumb, not an absolute minimum, and not all of our water intake has to come in the
form of water. The best general advice (there are always exceptions) is to rely
on your own senses. If you feel thirsty, drink – and make sure you are also getting
enough electrolytes.
Did you know that if you don’t drink enough fluid, you might feel tired or
increase your risk for kidney stones? Fatigue is a common symptom in people who
don’t drink enough fluid. Because of Hawai‘i’s warm climate, we
are at a higher risk for kidney stones. Drinking enough water every day helps to
keep them at bay. Water also keeps your skin hydrated, making it look younger.