By Nancy Coffey- Nutrition Coordinator, Eau Claire County, UW Extension

Keep the focus off of weight. Being a certain weight doesn’t really mean you’re healthy or unhealthy. People can be thin and very healthy, or thin and unhealthy, or thick and healthy. 

Eat more “anytime” foods, and fewer “sometimes” foods. A slice of whole wheat bread is an “anytime” choice, while a doughnut is a “sometimes” choice.

It’s about getting the most bang for your buck.  You only have so many calorie “bucks” in a day (think of it as an allowance), so you want to expend them in the best way possible. Get the most nutrition out of your calories. Know that fatty, sugary foods have more calories.

It takes 20 minutes after ingesting food to feel full, so eat more slowly. 

Visualization can help you make good choices. Cover half the plate with vegetables, one fourth with protein, and one fourth with grain. 

Some people like to eat a lot, and that’s okay.  It’s about calories in/calories out, so as long as you’re getting enough physical activity, you should be fine. 

Most of us, though we don’t like to admit it, are sedentary.  That means we don’t need as many calories as we think we do, or that moderately active or active people need.

The benefits of eating nutritiously will be many and varied. “It’s like asking someone who just stopped smoking ‘how’ they’re feeling better these days,” says Coffey. Eating healthier gives you confidence, helps you stay positive, generates energy, and makes you ‘feel better altogether’--which could mean something different for each individual.

Diets are not very effective. What’s effective is changing our behaviors. The weight will come off with time, if that’s your goal. Slowly make healthier eating choices or add exercise to your routine.

Go to MyPyramid.gov. Coffey recommends this website because of its interactivity. Among other tools, you can find your body’s ideal calorie allotment, plug in the food you ate, and receive a “judgment” in the form of a smiley, frowny, or neutral face.