{"id":5593,"date":"2016-07-15T14:37:50","date_gmt":"2016-07-15T18:37:50","guid":{"rendered":"http:\/\/blogs.butler.edu\/healthyhorizons\/?p=5593"},"modified":"2016-07-08T08:44:34","modified_gmt":"2016-07-08T12:44:34","slug":"a-healthful-weight","status":"publish","type":"post","link":"http:\/\/blogs.butler.edu\/healthyhorizons\/think-before-you-eat\/a-healthful-weight\/","title":{"rendered":"A Healthful Weight"},"content":{"rendered":"<p><strong>Tips &#8211; Eat Well: A Personal Approach to a Healthful Weight<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-5594\" src=\"http:\/\/blogs.butler.edu\/healthyhorizons\/files\/2016\/07\/Eating-Apple.png\" alt=\"Eating Apple\" width=\"344\" height=\"241\" \/><\/p>\n<ul>\n<li>Set a personal weight-loss goal and write it down. Start with a goal of losing about 10 percent of your current body weight.<\/li>\n<li>Keep a food diary for one week. Write down everything you eat and drink.<\/li>\n<li>Pay attention to what you are eating now and why. Identify the sources of your personal \u201chidden\u201d calories, such as eating your child\u2019s leftovers.<\/li>\n<li>Substitute fat-free or low-fat milk for whole milk, and save about 65 calories for each 8-ounce serving.<\/li>\n<li>Watch nutrition labels: Products labeled \u201clow-fat\u201d can be high in calories. For example, low-fat yogurt can be high in calories. Enjoy fat-free, no-sugar-added yogurt instead for a fraction of the calories.<\/li>\n<li>Include high-fiber foods, such as whole grains, fruits, and vegetables, in your diet. They take longer to digest, so they make you feel full longer. In addition, many fruits and vegetables contain water, which provides volume but not calories.<\/li>\n<li>Cut your favorite candy bar into bite-size pieces. Wrap each piece in plastic wrap, and store the pieces in the freezer. When a sugar craving hits, unwrap and eat one piece. By the time the candy thaws in your mouth, your craving may be satisfied.<\/li>\n<li>Identify the nonessential, high-calorie foods you buy out of habit. Stop buying them! If they\u2019re not in your pantry, you won\u2019t eat them.<\/li>\n<li>Make extra amounts of your favorite low-calorie foods and freeze individual portions. It\u2019s an easy way to control portion size and have handy options available for last-minute meals and snacks.<\/li>\n<li>When eating out, consider having two low-calorie appetizers instead of an entr\u00e9e. It will help you feel satisfied and full without splurging on calories.<\/li>\n<\/ul>\n<p><a href=\"http:\/\/www.heart.org\/HEARTORG\/HealthyLiving\/WeightManagement\/No-Fad-Diet-Tips_UCM_305838_Article.jsp#.V31OsssUWM9\" class=\"broken_link\">http:\/\/www.heart.org\/HEARTORG\/HealthyLiving\/WeightManagement\/No-Fad-Diet-Tips_UCM_305838_Article.jsp#.V31OsssUWM9<\/a><\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>Tips &#8211; Eat Well: A Personal Approach to a Healthful Weight Set a personal weight-loss goal and write it down. Start with a goal of losing about 10 percent of your current body weight. Keep a food diary for one &hellip; <a href=\"http:\/\/blogs.butler.edu\/healthyhorizons\/think-before-you-eat\/a-healthful-weight\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":9193321,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[15132],"tags":[],"class_list":["post-5593","post","type-post","status-publish","format-standard","hentry","category-think-before-you-eat"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/paB9fc-1sd","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/5593","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/users\/9193321"}],"replies":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/comments?post=5593"}],"version-history":[{"count":1,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/5593\/revisions"}],"predecessor-version":[{"id":5595,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/5593\/revisions\/5595"}],"wp:attachment":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/media?parent=5593"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/categories?post=5593"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/tags?post=5593"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}