Your Health

The Bexar County Health Collaborative (External Site) is the result of major healthcare organizations agreeing to work together to in the interest of improving the health status fo the community. The website includes resources and events to healp support healthy living.

The Calorie Control Council (External Site) is an informational website on counting calories, eating healthy, and achieving a healthy weight.

National Institute of Health (External Site) - US Department of Health and Human Services

Top Nutritional Truth & Tips

Calories Do Count

  • Food intake must balance energy exertion
  • Keep total calories within range for your gender, stage of life and body size

Water is important

  • Drink at least 8 glasses (64 oz.) per day
  • Drink before you feel thirsty

Manage Energy

  • Eat smaller, more frequent meals (every 3 hours or so) to maintain energy
  • Limit hunger
  • Body uses less energy when starving and lowers calorie burning
  • Quit eating when satisfied and limit hunger

Eat Breakfast

  • Breakfast is the most important meal of the day
  • Eat protein at breakfast to protect muscles from breakdown and to have longer lasting energy
  • Better breakfast gives better mental fitness in the morning

Practice portion control and use the healthy plate method

  • Use a 9 inch instead of 13 inch plate
  • 1/2 of the plate should be fruits and vegetables
  • 1/4 of the plate should be protein
  • 1/4 of the plate should be carbohydrates

Exercise

  • 20-30 minutes per day for everyone
  • 60 minutes per day to maintain weight in adulthood
  • 60-90 minutes for weight loss
  • Exercise is critical for long-term weigh loss success

Fiber is your friend

  • Fiber is your friend
  • Choose whole grains; limit refined flours, white rice and sugars
  • Fiber moderates blood glucose
  • Fiber helps maintain a healthy digestive system
  • Need 28-35g per day

Limit total fats in the diet

  • Total fat < 30% of total calories
  • Saturated fat < 10% of total calories
  • Eliminate trans-fat from the diet
  • Choose lowfat dairy products
  • Add good fats (omega – 3) from fish, olive oil and nuts and seeds

Consume less than 1 tsp of salt each day

  • Limit salty snacks
  • Don't add salt to food
  • Use herbs and spices to add flavor
  • Choose foods high in potassium and low in sodium

Eat a varied, colorful diet full of fruits and vegetables

  • Colorful fruits and veggies contain important vitamins
  • Each color category (green, yellow-orange, blue, white, and red) contain unique important supportive dietary compounds

Take a multivitamin every day

  • Recommend by the American Medical Association (AMA)
  • When you can't eat your best, it gives you peace of mind