2019 Wellness

2019 Wellness Expo LINCOLN DAILY NEWS Thursday, February 21, 2019 Page 9 Nutrient-rich foods contain the most nutrients per calorie. Examples include lean meats, legume beans, low-fat yogurt and milk, raw fruits and vegetables, and whole grains. If you eat a combination of these foods at every meal, you can cut back on your calories and meet your nutritional requirements. Push fiber intake Fiber may be one of the most important hunger-controlling nutrients we know. Fiber is a great aid for losing weight because it can make you feel full. High-fiber foods take longer to chew, which increases saliva and digestive juices and expands your stomach. Because fiber rich foods slow down emptying of the stomach, they also help decrease the spike in blood sugar after the consumption of a meal. Again, increase your intake of non-starchy vegetables, fruits, beans, and whole grains to increase your fiber intake. Increase your daily activity and weekly fitness Increase your physical activity throughout the day in addition to focused activities working up to 30 minute increments if possible, five or more days of the week. Exercise makes it possible to create a calorie deficit and lose weight without starving yourself and slowing metabolism. It is important to exercise regularly. Those who do this lose weight more effectively and are more successful in keeping it off. Include muscle-strengthening activities at least twice per week. If you need to, see an athletic trainer, or if you have physical issues see a physical therapist to help develop the best exercise program for you. Cut down on solid fats and sugars Dietary guidelines recommend cutting back on solid fats including saturated fats found in meat and full-fat dairy products, and trans fats added to processed foods. Also cut out the added sugars found in beverages and desserts to reduce weight and lower disease risk. CONTINUED