Eat Less, Enjoy More

DIETING MIGHT BE one of the most grueling tasks we ask for each year, and most struggle with some form of dietary ailment.

The U.S. Department of Agriculture reported that a key to successful dieting is to enjoy your food more, while eating less. Sounds like that alone could be a challenge.

But the department continues to suggest that your meals should include all food groups yet limit sugar, salt and saturated fat.

The USDA also offers these additional suggestions:

Learn the ingredients in all foods and beverages you consume, which will help you make healthier choices.

Eat slowly, enjoy the taste and texture of your food and pay attention to how you feel.

Use a smaller plate.

Chose healthier options if you eat out.

Feed your sweet tooth with fruit, instead of choices with added sugar.

Eat more vegetables, fruit and whole grains.

Opt for calorie-free beverages, such as water, unsweetened tea or sparkling water, over soda and alcoholic drinks.

Make sweets a once-in-a-while treat. It’s OK to indulge occasionally, not daily.

Eat Healthier at Work

Overeating on a regular basis can lead to weight gain. About 25 percent of adults eat 1,300 calories weekly from food they buy or get free at work, the Academy of Nutrition and Dietetics says.

The academy recommends limiting these workplace snacks:

• French fries.
• Pizza.
• Cookies and brownies.
• Soft drinks.
• Potato chips.

Nutritional Needs for Your Teen

Teens typically have a significant increase in appetite around the age of 10 in girls and 12 in boys, the American Academy of Pediatrics said.

During adolescence, boys require an average of 2,800 calories per day and girls an average of 2,200 calories per day. Hunger typically starts to subside once teens stop growing, the academy adds.

But taller teens and those who play sports may require more calories into late adolescence, according to reports.