Being healthy and fit does not have to be difficult. It does, however, require a reasonable amount of effort to make daily, sensible choices. Learning the basic skills of balancing the amount eaten (energy in) and the physical activity (energy out) expended is the key to maintaining a healthy weight.

There is no one perfect answer as to how many calories Chicagoans should eat or how many minutes they need to exercise. Determining your daily meal plan and physical activity schedule should be based on your personal goals of weight loss, gain, or maintenance. Many will jump on the latest fad diet for promising overnight results. It is important to take small, attainable steps and increase your exercise slowly so you avoid overexertion. Being successful in achieving a healthy weight entails finding a balanced relationship between your happiness, your health, and your willingness to make positive changes in your lifestyle.

The first step in assessing your diet is taking a realistic look at how many calories (energy) you eat. Chicago restaurants offer several oversized burgers, pizzas, bagels, and cookies. Portion sizes are getting bigger, so many may be unconsciously eating more during a meal or snack. For example, when you order a large muffin, you may actually be eating 3-4 servings! The consequence is increased calorie consumption, and if the body does not burn off the extra calories consumed from these super portions, whether fast food, high calorie snacks, or soft drinks, weight gain can occur.

Eating small, frequent portions can help cut down on daily calories and fat. You may not need to measure, weigh, and count every calorie, but remember you do need to be honest with yourself about how much you are really eating.

A healthful diet should include about 50% high fiber carbohydrates, 15-20% protein, and 20-30% unsaturated fat. Nutritious and tasty foods include: fruits, vegetables, high fiber whole grain products, beans, lean meats, low-fat dairy products, nuts, and tofu. Healthy fats include avocados, monounsaturated oils, nuts, and various fish choices.

To get the best bang for your buck, choose a variety of foods and make every calorie count. The American Dietetic Association states that ALL foods can be eaten in moderation; there are no good or bad foods. The foods you choose for the whole day, even several days, are what count. The choices you make in eating and moving determine whether you will gain, lose, or maintain your weight. Improving overall health requires a lifelong commitment to healthy lifestyle behaviors focusing on sustainable and enjoyable eating and exercises you can practice everyday. Daily habits and behavior make the difference, not the one piece of cake you ate at a party.

Energy balance is important for kids and adults alike. Sign the Chicago Moves Day fitness contract to confirm your desire for a healthy and energetic you! Encourage your family and friends to join you for some extra movement on May 10th, 2010, this year’s Chicago Moves Day. Reward yourself with a new workout outfit, music CD, pedometer, or massage after sticking with your goal date. Change and reevaluate your goals about one time per month to keep it fun and motivating.

Be active every day, any way you can. Try to make fitness part of your regular routine by taking the stairs instead of the elevator, or walking to the store instead of driving. Walk with your dog, bike with a family member through the park or on the lakefront. Plant a garden with your children, and dance with a friend or yourself. Increasing your physical activity throughout the day can go a long way! Try to reach a goal of at least 30 minutes and build up time in 10 minute increments. Encourage all ages, including kids and adults, young and old, to succeed in a healthy lifestyle.

Portions 101

The following portion distortion guide will help you “eye” what a recommended serving size should look like.

visual tip	approximate size	serving sizes of common foods
woman’s fist or baseball	1 cup	raw vegetables, med. piece of fruit, high fiber cereal
rounded handful or light bulb	½ cup	cut fruit, cooked vegetables, pasta, rice, ice cream, snack foods
golf ball	¼ cup	peanut butter, granola, nuts, dried fruit
casette tape or computer mouse	3 ounces	meat, poultry, fish
6 dice	½-1 ounce	cheese
thumb tip	1 tablespoon	mayonnaise, margarine, cream cheese
1 dice	1 teaspoon	butter