Healthy eating tips

By KATY SAVAGE
Special to the Eagle Times
As spring approaches, New London Hospital and Newport Health Center are helping people get healthy.

“The Healthy Weight & Wellness Series,” for those who struggle losing and controlling weight, is a free six-week course that’s become so popular it’s hard to get into.

Participants learn how to control portion sizes, how to eat healthy at a restaurant, how to read food labels and how to manage stress to eat mindfully. Participants also get a free supply of fruits and vegetables from local farms.

Sixty-seven people have gone through the program since the health initiative began in 2013. About four out of five have  lost weight.

“It’s very rewarding,” said New London Hospital Director of Wellness and Community Health Catherine Bardier. “We’re definitely making an impact on the culture of health and behavior modifications.”

The class, led by Registered Dietician Elke Melody, was scheduled to begin March 6 at the hospital.

The Eagle Times recently asked Melody to share some healthy eating tips.

Eagle Times: What’s the biggest challenge people face when trying to lose weight?

Elke Melody:  A lot of people have tried to lose weight on their own for quite some time and they get a lot of information and they’re not sure what to believe. A big challenge for most people is finding a time within their day to work on changes.

ET: What do you tell people who like to go out to eat often? How can you eat healthy at a restaurant?

EM: If they go to a restaurant that they’re familiar with, we advise them to take a copy of the menu home with them so they have more time to look at it and make better choices. Start with a lower calorie appetizer — like a broth soup or garden salad. When the entree comes, only eat half and take the other half home or share the entree with a friend to cut back on calories.

ET: What tips do you have to eat healthy around the holidays?

EM: Planning is key. When an event is coming up, don’t starve yourself before you go so you’re not apt to eat more once you get there.

Keep up with physical activity goals and don’t let those slouch.  Also, be picky with what you have for holiday food. Choose foods that are special and have meaning to you rather than having a bite of everything. Have something that’s not available all year, for example. Have that special pie from a family member.

ET: I heard there are new food labels coming out. What should you look for at a grocery store?

EM: Food manufacturers are rolling out new food labels that have the portion size and calories in bigger font. The labels also included added sugars.

When you look at a nutrition label, keep in mind what’s healthy for you. If you need to follow a low sodium diet, look at sodium. If you need a low-fat diet, look at saturated fat. If you have diabetes, look at total carbs. If you’re looking to lose weight, key in on calories.

ET: How can stress impact your weight?

EM: A lot of people in the class talk about emotional eating or how certain foods are trigger foods for them. We talk in the class about recognizing these sorts of triggers and how to break the cycle rather than turning to whatever food it is comforting to them.