feature | MATTER OF BALANCE

it’s a matter of balance

written by COLLEEN LAMMEL-HARMON, RD, LD

Being healthy and fi t does not have to be diffi cult. It does, however, require a reasonable amount of effort to make daily, sensible choices. Learning the basic skills of balancing the amount eaten (energy in) and the physical activity (energy out) expended is the key to maintaining a healthy weight.

There is no one perfect answer

as to how many calories Chicagoans should eat or how many minutes they need to exercise. Determining your daily meal plan and physical activity schedule should be based on your

60 building healthier communities

personal goals of weight loss, gain, or maintenance. Many will jump on the latest fad diet for promising overnight results. It is important to take small, attainable steps and increase your exercise slowly so you avoid overexertion. Being successful in achieving a healthy weight entails fi nding a balanced relationship between your happiness, your health, and your willingness to make positive changes in your lifestyle.

The fi rst step in assessing your diet is taking a realistic look at how many

calories (energy) you eat. Chicago restaurants offer several oversized burgers, pizzas, bagels, and cookies. Portion sizes are getting bigger, so many may be unconsciously eating more during a meal or snack. For example, when you order a large muffi n, you may actually be eating 3-4 servings! The consequence is increased calorie consumption, and if the body does not burn off the extra calories consumed from these super portions, whether fast food, high calorie snacks or soft drinks, weight gain can occur. Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68