Ka Wai Ola - Office of Hawaiian Affairs, Volume 25, Number 2, 1 Pepeluali 2008 — It's Your MOVE! [ARTICLE+ILLUSTRATION]

It's Your MOVE!

Here are some strategies to help you reach your weight and fitness goals. See whieh ones may work for you! NUTRITION • Eat healthier foods at meals and snacks • Start reading food labels • Practice eating slowly and enjoy eaeh bite • Write down what you eat every day — know the approximate number of calories of what you eat • Eat freouently (choose healthy foods)

• Never go hungry • Don't deprive yourself — just plan ahead (enjoy a small pieee of wedding eake) • Shop from a grocery list and never go to the grocery store hungry • Know the correct portion size (count out 15 peanuts) • Enjoy a 1 50-calorie frozen yogurt eone

AVOID EXTRA CALORIES: • Use light or fat-free salad dressings • lf you are a meat eater, eat ehieken and fish; view steak and hamburger as a treat • Remove one slice of bread from your sandwich • Share one dessert when eating with four or more family members/friends • Stay away from fast food most of the time

• Skip the mayo — use yellow mustard instead

Drink water instead of juice GIVE UPĪHE FOLLOWING FOR NOW: • Butter, huge einnamon rolls, deep-fried blooming onions, double-decker

bacon cheeseburgers, and high-calorie desserts > lf you drink soft drinks,

choose diet over regular • Skip the cheese on your sandwich AT A RESTAURANT: • Tell the wait staff to skip the bread • Drink a big glass of water while waiting for your food • Eat veggies or a side salad instead of fries/loaded potato • Eat half of your entrēe and take the rest home. On the www.move.va.gov website, a link is provided to the USDA's MyPyramid www.mypyramid.gov, whieh has a MyPyramid Tracker tool. The tool allows one to record food intake and calculate calories. E3