TIPS FROM Montefiore Nyack Hospital

Reach your healthy weight

33.9%

OVERWEIGHT

6.4%

EXTREMELY OBESE

35.1%

OBESE

That Means Over

78 Million

U.S. adults are obese!

[of US adults aged 20 and over]

small + realistic changes

Eating habits to help you reach your weight-loss goals.

Smaller
plates and bowls.

Think about
calorie count.

Cut out
sugar-sweetened beverages.

Stop eating when
you’re satisfied--not full.

Eat mindfully,
don’t multitask.

Write down what
you eat to keep track.

Healthy Snacks From Each Food Group

 

GRAIN

high fiber dry cereal, whole grain bread/crackers or mini bagels, mini rice cakes, graham crackers, whole wheat tortillas

 
 

VEGETABLES

fresh carrot or zucchini sticks, bell pepper rings, cherry tomato, steamed broccoli, green beans, sugar peas

 
 

FRUITS

apple slices, tangerine sections, strawberries, bananas, pineapple, kiwi, peaches, mango, nectarine, melon, grapes, berries, dried apricots

 
 

DAIRY

low-fat cheese slices, reduced fat string cheese, mini yogurt cups, fat-free/low-fat milk, low-fat cottage cheese

 
 

PROTEIN

egg slices or wedges, peanut butter, bean dip, hummus, slices of lean turkey / chicken, shelled pumpkin seeds

 

Sources: Denise Roma, Registered Dietician, Montefiore Nyack Hospital;
American Heart Association, heart.org; Centers for Disease Control and Prevention, cdc.gov.