Your Health: Healthy eating plan - ABC 33/40 - Birmingham News, Weather, Sports

Your Health: Healthy eating plan

Posted: Updated:
Birmingham, AL -

 We may all have the opportunity of choosing which foods appeal to your palates.
     But, is that delicious looking rich food fuel for your body.
     So before you're tempted Registered Dietician, Leah Gates at UAB Medical West says train your mind and body.

     Gates says, "Training your body being aware of what you're putting into your body and how to fuel your body appropriately to make sure  you're getting the adequate calories you need in a day and not overeating."

     Gates says, "Know that you want to have some carbohydrates but also to help keep you fuller longer, protein lean meats chicken turkey fish."

  Gates says, consuming a healthy balanced diet takes planning, preparation and practicing healthy eating habits before the holiday season arrives.
 
     Gates says, "Start practicing healthy eating tips now  before your busy times. Making sure you're looking at portion control in your serving sizes.  Making sure you become aware of the healthy foods your body needs like fruits vegetables protein healthy fats. Making sure you are mindfully thinking about the foods that will help your body versus foods you can not eat like sweets cake candy."

     A tried and true strategy-- counting calories and controlling food portions.
    Leah Gates uses these food models to show and explain appropriate portion sizes.

   Gates says, "The big thing with meat  four ounces is one serving size so about the size of the palm of your hand and with carbohydrates and your starchy vegetables a half a cup.
     This is showing you a half a cup of potatoes, a half a cup of peas."
     The size and choice of your beverage matters too.
     She has a vial of sugar.
  Gates tells us this is how much unhealthy sugar is in a 12 ounce soda or drink.

      Besides sugar, be aware of how much unhealthy fat  or salt you eat especially when you choose fast foods.
     She shows us how much unhealthy fat can come with skinless chicken.

       And  imagine how much sodium you consume when you choose to eat two slices of ham.  
    This is the salt content in just three ounces of ham.
    
     Gates has some advice for people who decide now to change their unhealthy habits for their health sake.
     Gates says, "I encourage people to start early pick a couple of things they want to change in their diet.  Don't try to change anything else until you've met your goal.  Chose realistic goals that you know you can meet, give yourself a time frame.    

  • Central Alabama NewsMore>>

  • Plane crashes in Taiwan, 47 feared dead

    Plane crashes in Taiwan, 47 feared dead

    Wednesday, July 23 2014 11:41 AM EDT2014-07-23 15:41:13 GMT
    A plane landing in stormy weather crashed outside an airport on a small Taiwanese island late Wednesday, and the transport minister said 47 people were trapped and feared dead.More >>
    A plane landing in stormy weather crashed outside an airport on a small Taiwanese island late Wednesday, and the transport minister said 47 people were trapped and feared dead.More >>
  • Kayak BBQ and Blues Festival at the gulf

    Kayak BBQ and Blues Festival at the gulf

    Tuesday, July 22 2014 9:05 PM EDT2014-07-23 01:05:11 GMT
    The 2nd Annual Kayak BBQ and Blues Festival is coming on September 6th at Perdido Key. The event will be held at Stacey's at the Point, just off Galvez Landing. Last year's event attracted over 3,500 visitors in its first year, more are expected this year.The festival will feature kayak and stand up paddleboard races, arts and crafts vendors, live music, a huge fireworks show and a BBQ cook off competition with cash prizes. This year's kayak and paddleboard races have been expanded with separ...More >>
    The 2nd Annual Kayak BBQ and Blues Festival is coming on September 6th at Perdido Key. The event will be held at Stacey's at the Point, just off Galvez Landing. Last year's event attracted over 3,500 visitors in its first year, more are expected this year.The festival will feature kayak and stand up paddleboard races, arts and crafts vendors, live music, a huge fireworks show and a BBQ cook off competition with cash prizes. This year's kayak and paddleboard races have been expanded with separ...More >>
  • Chrysler recalls older Jeep SUVs worldwide due to faulty ignition switches

    Chrysler recalls older Jeep SUVs worldwide due to faulty ignition switches

    Tuesday, July 22 2014 6:01 PM EDT2014-07-22 22:01:38 GMT
    The ignition switch defects that engulfed General Motors are now a rapidly growing problem at Chrysler.More >>
    The ignition switch defects that engulfed General Motors are now a rapidly growing problem at Chrysler.
    More >>
  • Birmingham Area NewsMore>>

  • Board members extend contract for Superintendent of Birmingham City Schools

    Board members extend contract for Superintendent of Birmingham City Schools

    Wednesday, July 23 2014 11:59 AM EDT2014-07-23 15:59:49 GMT
    Parents all over are getting their child's 'back to school' list together. Classes in Birmingham start August 14, 2014. The school board is also getting ready. Board members checked off a big item during the last board meeting.More >>
    Parents all over are getting their child's 'back to school' list together. Classes in Birmingham start August 14, 2014. The school board is also getting ready. Board members checked off a big item during the last board meeting.More >>
  • One suspect in Ensley quintuple homicide trial agrees to plea deal

    One suspect in Ensley quintuple homicide trial agrees to plea deal

    Wednesday, July 23 2014 11:35 AM EDT2014-07-23 15:35:52 GMT
    Artavius Underwood, along with 2 other men, are accused of killing five men in an Ensley house in 2012.More >>
    Artavius Underwood, along with 2 other men, are accused of killing five men in an Ensley house in 2012.More >>
  • Governor Bentley meets with children relying on Carly's Law

    Governor Bentley meets with children relying on Carly's Law

    Wednesday, July 23 2014 9:05 AM EDT2014-07-23 13:05:26 GMT
    Governor Robert Bentley spent time with families that fought for the passage of Carly's law.The new law allows research on cannabis oil, as a potential treatment for seizure patients.The oil is derived from marijuana plants.The studies will be conducted at UAB."How is she doing, she's doing better. She had brain surgery two years ago." Governor Robert Bentley greeted Monday by several happy families at Pelham City Hall. "This is Carly, I know Carly, Carly came to see me in my office." Dustin ...More >>
    Governor Robert Bentley spent time with families that fought for the passage of Carly's law.The new law allows research on cannabis oil, as a potential treatment for seizure patients.The oil is derived from marijuana plants.The studies will be conducted at UAB."How is she doing, she's doing better. She had brain surgery two years ago." Governor Robert Bentley greeted Monday by several happy families at Pelham City Hall. "This is Carly, I know Carly, Carly came to see me in my office." Dustin ...More >>
  • Anniston - Gadsden Area NewsMore>>

  • Oneonta police need help identifying woman who stole flowers from gravesite (pictures)

    Oneonta police need help identifying woman who stole flowers from gravesite (pictures)

    Wednesday, July 23 2014 12:55 PM EDT2014-07-23 16:55:33 GMT
    Oneonta police have turned to Facebook in trying to identify a woman who apparently stole flowers from a gravesite at a Oakhill Cemetery on Tuesday.More >>
    Oneonta police have turned to Facebook in trying to identify a woman who apparently stole flowers from a gravesite at a Oakhill Cemetery on Tuesday.
    More >>
  • Suspect in Jacksonville shooting from June turns self in

    Suspect in Jacksonville shooting from June turns self in

    Tuesday, July 22 2014 7:06 PM EDT2014-07-22 23:06:38 GMT
    Jacksonville police said the suspect in the June shooting of a Calhoun County man turned himself into police Tuesday afternoon.More >>
    Jacksonville police said the suspect in the June shooting of a Calhoun County man turned himself into police Tuesday afternoon.
    More >>
  • Jacksonville man arrested for child pornography

    Jacksonville man arrested for child pornography

    Tuesday, July 22 2014 7:05 PM EDT2014-07-22 23:05:18 GMT
    William Franklin Harper (Photo: Calhoun County Sheriff's Office)William Franklin Harper (Photo: Calhoun County Sheriff's Office)
    The Alabama Bureau of Investigation’s CyberCrimes Unit arrested a Jacksonville man Tuesday for possession of child pornography.ABI officers served a search warrant at the home of 49-year-old William Franklin Harper. Harper is charged with four counts of possession of child pornography.He is currently in custody at theCalhoun County Jailwith bond setat $100,000 bond.During the search, investigators found methamphetamine. Agents of the Alabama Alcohol Beverage Control Board and the Calhoun Coun...More >>
    The Alabama Bureau of Investigation’s CyberCrimes Unit arrested a Jacksonville man Tuesday for possession of child pornography.ABI officers served a search warrant at the home of 49-year-old William Franklin Harper. Harper is charged with four counts of possession of child pornography.He is currently in custody at theCalhoun County Jailwith bond setat $100,000 bond.During the search, investigators found methamphetamine. Agents of the Alabama Alcohol Beverage Control Board and the Calhoun Coun...More >>
  • Tuscaloosa Area NewsMore>>

  • Warrants issued to arrest Forkland mayor

    Warrants issued to arrest Forkland mayor

    Wednesday, July 23 2014 1:46 PM EDT2014-07-23 17:46:27 GMT

    Warrants allege: Theft of Property & Tampering Govt Records

    More >>

    Warrants allege: Theft of Property & Tampering Govt Records

    More >>
  • Forkland mayor surrenders to authorities, charged with felony theft of property

    Forkland mayor surrenders to authorities, charged with felony theft of property

    Wednesday, July 23 2014 1:35 PM EDT2014-07-23 17:35:20 GMT
    The mayor of Forkland surrendered to the authorities Wednesday to face charges related to the theft of money from the city.More >>
    The mayor of Forkland surrendered to the authorities Wednesday to face charges related to the theft of money from the city.More >>
  • Elderly Tuscaloosa man charged with sexual abuse of 18-year-old woman

    Elderly Tuscaloosa man charged with sexual abuse of 18-year-old woman

    Wednesday, July 23 2014 12:07 PM EDT2014-07-23 16:07:42 GMT
    Tuscaloosa man, 77, charged with sexual abuse of an 18-year-old woman.More >>
    Tuscaloosa man, 77, charged with sexual abuse of an 18-year-old woman.
    More >>
Most Popular
Stories
Videos
loading...