Weatherford Democrat

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July 7, 2013

EXTENSION NEWS: Lose weight without dieting


• Make half your plate fruits and vegetables. Eat lots of fruits and vegetables that are packed with nutrition and fiber and are low in calories. Use the MyPlate to help you make a healthy plate.  Begin each meal with a salad or a broth-based soup. Keep the volume up and the calories down.

• Eat whole grains. Substitute whole grains for white bread, cakes, cookies and pretzels to add fiber and bulk. Choose whole-wheat bread, pasta, rice, and whole-rye crackers.

• Enjoy healthy meals at home and away. Make sure you control your environment by keeping healthy foods and when in restaurants make healthy choices. Avoid all-you-can-eat meals and make sure you eat your meals and add healthy snacks to avoid the starving feeling.

• Use smaller plates, glasses, cups and bowls. Keep portion sizes small and eat a variety of healthy foods each day.

Small steps can make a big difference in your health and weight.

Kathy Smith is a Texas A&M AgriLife Extension Service agent for Parker County. Contact her at (817) 598-6168 or

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