People hula hoop on a grassy field.

6 Mid-Atlantic tips to help you maintain a healthy weight

JUL 10, 2017
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Summer usually means healthy fun with outdoor activities like biking, swimming, and hiking. It also means get-togethers (like Mid-Atlantic beach trips) stocked with burgers, barbecued ribs, and blueberry pie.


The good news is, you can maintain your ideal weight while still enjoying summertime fare — just remember these 6 tips.


1. Think 30


It’s easier than you think to get 30 minutes of exercise each day. Catch up with a friend during a brisk walk, or jump rope while watching your favorite show. Other fun options include hula-hooping or dancing in your living room.


If you’re worried you can’t find 30 minutes to set aside, try squeezing in 10 minutes of exercise 3 times a day. It absolutely counts!


2. Practice portion control


Serve meals on smaller plates to reduce your portion size. You can also follow the “healthy plate” rule:


  • Fill half of your plate with seasonal fruits and veggies.
  • Load a quarter of your plate with lean, grilled protein.
  • Reserve the remaining quarter for whole grains.

Check out the USDA’s Choose MyPlate to learn more about healthy portions.


3. Pass on second servings


Going back for a second helping can add another 300 to 600 calories to your meal. Sticking to just 1 serving per meal could help you lose up to 4 pounds in a month.


4. Read nutrition labels on packaged foods


When grocery shopping, be sure to check the nutrition labels. This will empower you to decide what’s going in your body — and your family’s. It’s also wise to note how many servings are in a single package, so you’ll know for sure how much you’re eating.


In a rush? A quick way to avoid added sugars, salt, and fat is to just keep processed foods out of your shopping cart.


To get more tips, visit the page on reading nutrition labels.


5. Snack smarter


If you’re hungry between meals, opt for healthy swaps in your snacks. Instead of reaching for chips or sugary treats, choose foods that burst with flavor and nutrients. Examples include:


  • Plain yogurt with summer berries
  • String cheese and fresh fruit
  • Dried fruit and nuts
  • Carrots or celery sticks with your favorite nut butter
  • Whole-grain crackers with hummus

6. Attend Diabetes Wellness Day on September 9


If you’re diabetic, managing your weight is key to staying in good health. Join us for Diabetes Wellness Day (part of the Mid-Atlantic States’ Whole Health and Wellness Series), where you’ll learn important tips to help you control your diabetes — including tips on weight management. Go to for more information.


Learn more about how you can manage your weight to stay on top of your health.


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TOPICSfitnesshealthy weightMid-Atlantic StatesNutritiontips