Nutrition news

Diet Center Nutrition and Exercise Tips: 3 for the Price of 1 | The Miner Kingman Miner

Some might think that just because we’re getting older, trying to eat well and lose weight is a lost cause.

Hi, this is Eunice from Diet Center.

This must not be the case. I have three things anyone of any age can do.


You may have recipes that you use regularly. Whether it’s heirlooms or a magazine, you can make them healthier without changing the flavor too much.

It’s simple. Look at the ingredients and choose ingredients that are high in fat and calories. Make a list of these ingredients and their amounts. In a second column, list the substitutes. For example, next to sugar and eggs, write egg substitute and Stevia. For butter or oil, you can reduce the quantities to half of what the recipe calls for. Or try using half as much fat-free yogurt or mashed bananas. Cocoa powder can be used instead of baking chocolate. Use three tablespoons of powder and two teaspoons of water for every ounce of baking chocolate.

Use skim milk instead of whole milk or evaporated skim milk instead of heavy cream. Use reduced-fat cheese or fat-free sour cream instead of the regular versions. Try a low sodium broth and add flavor with herbs and spices. You can also reduce portion sizes.

five a day

Research shows that eating at least five servings of fruits and vegetables a day can reduce the risk of obesity, high blood pressure, heart disease, and 35% or more of all causes of cancer! Consuming a variety of fruits and vegetables helps provide many vitamins and minerals, as well as fiber and complex carbohydrates, all of which play a role in the daily functions of our bodies.

Never too late

Some people think that as we age, we get weaker, our metabolism slows down, and our body composition is higher in fat. They also believe these changes tend to make it harder to lose weight. This must not be the case!

These changes are the result of muscle loss that occurs naturally with age. After age 40, adults lose 0.25 to 0.33 pounds of muscle per year and gain the same in body fat. Muscle loss and fat gain can be prevented through exercise. No matter how old you are or how long it’s been since you’ve been active, age-related muscle loss can be reversed!

A few 45-minute weight training classes a week can dramatically increase your strength. It will also help improve body composition so you have less body fat and more lean muscle. You can feel and see the results of building more calorie-burning muscle, with increased energy and smaller clothing sizes.

Try to do strength exercises regularly. Consult a doctor before starting. It’s never too late to get started and benefit your body.

If you’re struggling to lose weight, call Diet Center at 928-753-5066 or stop by 1848 Hope Ave. at Kingman.