Weight control is a global issue that most of us can relate to. In wealthier countries where food is abundant, weight loss and maintenance is a concern for many. On the other hand, healthy weight gain or access to nutrient-dense foods is a problem for the poor. Lack of understanding regarding appropriate portion sizes and food-related nutritional information, combined with misconceptions based on the latest dietary trends, contribute to lifelong struggles with weight management. The internet is awash with nutrition advice and miracle food products from unqualified experts looking to take advantage of the uninformed consumer.
A balanced diet, based on moderation and variety, is essential for successful weight management. Another common problem is that many of us tend to underestimate how much we eat or drink. Keeping a food diary or diary helps us to get an accurate food history. It’s important to keep track of every meal, snack, and drink over multiple days, including at least one weekend. Our eating habits on weekends tend to be a bit different than on weekdays due to holidays, restaurant meals, and time changes. There are free calorie counters available online that make it easy to keep a food journal. In addition, there are websites that also offer a free nutrition database. Make sure your nutrition data source is a qualified nutrition professional. A qualified nutrition professional has a nutrition degree, board certification, and related work experience.
An accurate dietary history helps us identify dietary problems such as inadequate food portion sizes, excessive consumption of sugary drinks, lack of healthy protein foods, late-night snacking, regular consumption of fried snacks, calorie intake extra when eating snacks in front of the TV, etc. The goal is to make small, incremental changes that address the identified dietary issues and can be sustained throughout life. This is in stark contrast to going on a weight loss diet that drastically cuts calories, whole food groups like grains, or replaces regular food with diet shakes, etc. This type of weight loss is difficult to maintain as we tend to revert to old eating habits due to a lack of understanding of dietary issues.
Reliable websites offered by some qualified nutrition professionals also endorse specialized ethnic dietary requirements such as vegetarian diets or Indian cuisine nutrition facts. Mobile phones make it easy to keep a food journal even when you’re not in front of your computer; Calorie counting apps help keep you on track. Take advantage of the self-help tools offered by qualified experts and get smart health.