Healthy Heart, Healthy Family: A Community Health Worker's Manual for the Filipino Community
Session 6 Handout Lola's Tips To Help You Control Your Weight
Download Lola's Tips To Help You Control Your Weight (307k) handout.
- Choose foods low in fat and low in calories. Try:
- Fat-free milk or low-fat (1%) milk instead of whole milk or coconut milk
- Cheeses marked “fat free” or “low fat” on the package
- Canned food labeled “light” or “lite”. Read the Nutrition Facts label!
- Fruits and vegetables without butter or sauce–Fruits and vegetables are low in calories and help you feel fuller.
- Steamed rice, cereals, and whole-grain noodles (pasta)
- Lean cuts of meat, seafood, and skinless chicken
- Water or low-calorie drinks instead of soft drinks and sugar-filled fruit drinks
- Make foods the healthy way.
- Bake, steam, boil, broil, or grill instead of frying foods.
- Prepare rice without lard or fatty meats.
- Use less high-fat cheese, lard, coconut oil, and butter when cooking.
- Use vegetable oil spray or a little bit of vegetable oil or tub margarine when cooking.
- Flavor salads with fat-free or low-fat mayonnaise or salad dressing.
- Marinate meats, poultry, and fish in a mixture of juice, garlic, onions, and herbs.
- Limit your portion size.
- Serve smaller portions, and do not have second helpings. Have a salad if you are still hungry.
- Eat smaller meals and snacks throughout the day instead of having one big meal.
- When eating out, watch your portion sizes. Many restaurants now serve food portions that are too big. Share an entree, or bring half home.
- Go to buffets less often. Order from the menu.
- If you drink fruit juice, make sure it is 100 percent fruit juice. Keep an eye on the portion size. The calories in beverages add up quickly.
- Get active! Say goodbye to excuses!
- Do your favorite physical activity for at least 60 minutes each day.
- Try this: If you are pressed for time, walk for 20 minutes three times a day.
- Aim for a healthy weight.
- Try not to gain extra weight. If you are overweight, try to lose weight slowly. Lose about 1 to 2 pounds (0.45 - 0.91 kg) a week. Losing even 10 pounds (4.5 kg) can help reduce your chances of developing heart disease.
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Information on this page is taken from the English print version of “Healthy Heart, Healthy Family: A Community Health Worker's Manual.” U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute, NIH Publication No. 08-3674, Originally Printed 1999, Revised May 2008.
Last Updated March 2012