We know that eating “the right stuff” makes everything better – your weight, health, mood, energy level, brain power, appearance.

 What’s holding you back from losing weight and eating healthy?

This week, we’re looking at tips you can do today to lose weight and eat healthier for life!

 Tip #1:  Eat Real Food

You have an advantage over youth today:  you grew up eating real food so you know the difference between real food and processed food.

 Let’s look at some examples:

• eat real roast chicken instead of fast food fried chicken
• eat a real whole apple instead of apple pie
• eat a fresh leafy green salad instead of French fries

 It’s time to get back to basics.  To lose weight and promote good health, eat reasonable amounts of real food.

Tip #2:  Eat a Balanced Diet

A balanced diet promotes good health, weight loss, a stronger immune system, and increases your overall well-being.

 Try these tips for a balanced diet and include these 3 types of food in every meal:

• lean protein (whole animal foods)
• good carbohydrates  (whole plant foods)
• healthy fats (naturally occurring in healthy foods such as nuts and seeds, olive oil, salmon)

 Eat fresh raw vegetables every day. For a snack, try any of the following:

• small handful of unsalted raw nuts or seeds
• hard-boiled egg
• leftovers from last night’s supper

Seniors, it’s easy to eat a balanced diet.  Start enjoying the benefits of a balanced diet today!

 Tip #3:  Eat the Food Chain

It’s easy to eat the right stuff.  All you need to do is return to eating our natural Food Chain.

 Try these tips to eat our Food Chain:

• eat vegetables and fruit from the garden
• shop the perimeter of the grocery store where fresh vegetables, fruit, meats, seafood, poultry and eggs are located
• stay out of the interior aisles of the grocery store where most of the processed food is located
• cook your meals from scratch using fresh whole ingredients
• use basic, clean cooking methods (steam, bake, broil, poach)
• use very little added fat, salt, sugar, starch, sauces when you cook

           boost the flavour of foods with liberal use of herbs and spices liberally

 For weight loss and healthy eating, return to eating the Food Chain – this is the natural wholesome diet our bodies can handle.

Tip #4:  Eating Well – Saving Money

Eating well can save you money.  Don’t let a fixed budget stop you from eating “the right stuff” for weight loss and improved health.

 Here’s some tips for eating well for less:

• grow your own vegetables, herbs, fruit and berries in season
• freeze your excess garden produce for use in the winter
• shop for fresh produce at farmers markets in season
• buy extra produce at farmers markets and freeze for winter use
• buy only fresh whole real foods
• avoid buying processed, pre-packaged & prepared foods & ingredients
• prepare all your meals and snacks at home from scratch
• reduce portion sizes – stop eating before you are stuffed
• keep alcohol consumption to a minimum

No excuses. It’s easy – you can eat “the right stuff” and save money too! 

 Tip #5:  Easy Exercising That Works

You can see how easy it is to eat “the right stuff” for weight loss and improved health.

 Now let’s look at tips for fitting exercise into your lifestyle:

• plant a garden
• do yard work
• wash and vacuum your car
• do housecleaning
• walk to do errands
• walk to do a little shopping and carry your purchases home
• do a daily walk around your neighbourhood
• walk inside your local shopping mall during bad weather
• babysit grandchildren and play active games with them

           take up a sport (e.g., bowling)

You can see how easily you can work exercise into your daily lifestyle.  Choose activities you enjoy doing and you’ll reap the benefits of regular exercise.

 Start today to enjoy the benefits of a healthy diet and lifestyle!