Get Fit Lake Chelan Cooking Classes Will Be Well Attended.

By: Tony Rose

Scale For LifeIt’s a fact, everybody wants to learn how to have great meals and still stay healthy. Get Fit lake Chelan will be offering some great cooking classes during the Fall session that have most participants wanting to get started right away. It is agreed by all the people I have talked to that this new addition to the program is going to be a huge hit! Be sure to check the events calendar to see when they are taking place along with all the other great opportunities and programs that will be available. Approximately 140 people have signed up for the Fall Get Fit Lake Chelan Session. We have a growing community of people who want to have a healthy lifestyle, and a commitment to stay that way. Here are some tips from the Choose My Plate website to help you stay on track.

1. balance calories

Find out how many calories YOU need for a day
as a first step in managing your weight. Go to
www.ChooseMyPlate.gov to find your calorie level. Being
physically active also helps you balance calories.

2. enjoy your food, but eat less

Take the time to fully enjoy
your food as you eat it. Eating
too fast or when your attention is
elsewhere may lead to eating too
many calories. Pay attention to hunger
and fullness cues before, during, and after meals. Use
them to recognize when to eat and when you’ve had
enough.

3. avoid oversized portions

Use a smaller plate, bowl, and glass. Portion out
foods before you eat. When eating out, choose a
smaller size option, share a dish, or take home part of
your meal.

4. foods to eat more often

Eat more vegetables, fruits, whole grains, and fat-free
or 1% milk and dairy products. These foods have the
nutrients you need for health—including potassium, calcium,
vitamin D, and fiber. Make them the
basis for meals and snacks.

5. make half your plate fruits and vegetables

Choose red, orange, and dark-green vegetables like
tomatoes, sweet potatoes, and broccoli, along with other
vegetables for your meals. Add fruit to meals as part of
main or side dishes or as dessert.

6. switch to fat-free or low-fat (1%) milk

They have the same amount of
calcium and other essential nutrients as
whole milk, but fewer calories and less
saturated fat.

7.  make half your grains whole grains

To eat more whole grains, substitute a whole-grain
product for a refined product—such as eating wholewheat bread instead of white bread or brown rice instead of
white rice.

8. foods to eat less often

Cut back on foods high in solid fats, added sugars,
and salt. They include cakes, cookies, ice cream,
candies, sweetened drinks, pizza, and fatty meats like ribs,
sausages, bacon, and hot dogs. Use these foods as
occasional treats, not everyday foods

9. compare sodium in foods

Use the Nutrition Facts label
to choose lower sodium versions
of foods like soup, bread, and frozen
meals. Select canned foods labeled
“low sodium,” ”reduced sodium,” or
“no salt added.”

10. drink water instead of sugary drinks

Cut calories by drinking water or unsweetened
beverages. Soda, energy drinks, and sports drinks
are a major source of added sugar, and calories, in American
diets

United States
Department of Agriculture
Center for Nutrition
Policy and Promotion Go to www.ChooseMyPlate.gov for more information.
1