Lose Weight With Your Plate

Healthy meals are a must around our house. After all, Bob and I are both cancer survivors and we're not getting any younger. So these days, we're eating more fruits and vegetables and packing some protein (peanut butter counts, right?) into every meal. 

But eating "healthy" is not a guaranteed ticket to weight loss. We worry about those stubborn calories that can add up all too quickly, even when you're trying to eat the right things.


Dr. Caroline Cederquist, founding physician of the BistroMD weight-loss program, feels the same way. So when she offered to give Boomer Brief readers some free advice on how to make nutritious choices that can help peel away the pounds, we gladly accepted.



Lose Weight with Your Plate

By Caroline Cederquist, M.D.


Are you 50 pounds or more overweight? If so, you're in good company. About one-third of Baby Boomers are carrying 50+ extra pounds, which puts them in the "obese" category.


Most people hear "50 pounds" and think, "I'll never get there!" While this may be true, many of us are 10 to 15 pounds heavier than we should be. That's partially because, as we age, we tend to have less active lifestyles and it's easy to blame our weight gain on outside factors.


Has anybody else put on weight in the colder months or after the holidays? I sure have. Some shrug and say, "Oh, our bodies change as we get older and we've just put on age weight." But this weight gain is not just a cosmetic concern; it's a serious health issue.


To combat the annually increasing rate of obesity, our Department of Agriculture put on their thinking caps and created the USDA's My Plate. It shows a picture (as if on an actual meal plate) of what we should be eating to maintain a nutritionally balanced diet.


My Plate is designed to be easier for us to understand and follow than the food pyramid used in the past. And it is an applaud-worthy step in the right direction because eating a "healthy plate" as suggested by the USDA provides rounded nutrition. image001 400.jpgHowever, it doesn't cater to those of us who are overweight. It isn't designed to help us drop pounds to reduce health concerns like heart disease, diabetes, high blood pressure and high cholesterol - diseases that are all too common among Boomers.


To shed those extra pounds while still eating a satisfying and healthy diet, you need a "weight-loss plate" like the one I developed working with BistroMD dietitians and experts. Although it has a look and feel similar to the USDA's My Plate, this weight-loss plan recommends meals made up of:

  • Non-starchy vegetables
  • Protein
  • Fruit or healthy starches



Non-Starchy Vegetables for Your Arteries Sake

To encourage weight loss, reserve half your plate for non-starchy vegetables full of fiber and nutrition. Bring on the broccoli, spinach, carrots, cauliflower, squash, tomatoes, onions, asparagus and zucchini. While it may seem odd to fill half of your plate with these vegetables, picture your arteries becoming more flexible and it may be a bit easier to swallow.



Muscle On, Fat Off

Devote a quarter of your plate to protein. Choose chicken, turkey, fish, lean pork, lean beef or dairy products such as cottage cheese or eggs. These protein-packed foods help build muscle while taking off fat.Heart Healthy Asian Tuna Steak 250.jpg



Starch Makes a Stark Difference

Put either fruit or a healthy starch in the remaining quarter of your plate. You can pick fruits like apples, berries, pineapple or melons. Or, if you prefer a healthy starch, try legumes (beans or peas), whole grain bread or brown rice.



Right-Sized Portions

Select a plate that's about 10 inches in diameter, and drink a glass of water with your food.


As the USDA has shown, what's on your plate can make a big difference in balancing your diet. But choosing nutritious foods in proportions designed to encourage weight loss could just improve your health as well as help you shed unwanted pounds.


Caroline-Cederquist 187.jpg





Caroline J. Cederquist, M.D., is the founding physician of BistroMD, a weight-loss program that provides nutritionally sound, low-calorie meals designed to taste great. She is a Board Certified Bariatric Physician, Board Certified Family Practice Physician and the Founder of the Cederquist Medical Wellness Center in Naples, Florida. Her scientific understanding of medical weight management through proper nutrition has allowed her to help patients all over the world achieve healthy weight loss. 

Enhanced by Zemanta

No TrackBacks

TrackBack URL: http://www.boomerbrief.com/fcgi-bin/managed-mt-2/mt-tb.cgi/561

Leave a comment

Dead Men Don't Have Sex: A Guy's Guide to Surviving Prostrate Cancer
Here's the Dish: No-Fuss Spaghetti with Crushed Red Pepper and Pecorino Cheese
Sometimes, simple is better. Bob and I became convinced of that in Italy, where we fell in love with basic pasta dishes featuring Pecorino cheese. There we ordered pasta, pizza, anything with Pecorino at most meals because this sharper, saltier...…
Remotely Possible: Price Check!
Charlotte's the shopper at Boomer Brief HQ. She never leaves the house without her trusty coupons and she can smell a deal before they even put out the sign. She's GREAT at shopping. Me? Not so much....…
Playing Favorites: House of Cards
House of Cards, Netflix' entry into original programming, is a terrific indie drama I overlooked when it debuted over a year ago....…
Why Weight?: 4 MORE Immune-Boosting Foods
Excuse me while I sneeze...that's better. In case you've missed it (lucky bastard), cold and flu season is beating down just about every corner of the country....…
Boomer Brief To-Go

Follow us on Twitter: @BoomerBrief


Follow Charlotte on Pinterest:  Follow Me on Pinterest


Follow Bob on Pinterest:  Follow Me on Pinterest



Know someone battling cancer? Baylor Health Care System's Sammons Says... cancer blog is a great place to go for help. Here, you'll find information, resources, physicians, support groups and just about everything you need to help you navigate your way through this illness.


 Now Trending 


Senior Forums is a great place to get the news and share views on everything from hobbies and healthcare, to food, family & travel. 

Matt Drudge gets the goods and his site ain't bad either. 

The Huffington Post is the gold standard of political blogs.

You don't have to live in Dallas to enjoy D Magazine.

If The Onion doesn't make you laugh, you're already dead.

It's a Daily Beast and Tina Brown knows how to tame it.

If you're a Mom, or even thinking about it, check out Heather Armstrong's blog.

Dog is man's best friend, but Dr. Marty Becker and Gina Spadafori are dog's best friends. Their pet blog is the best on the net. 

A Baby Boomer Woman's Life After 50 always makes us laugh and think.

The Women On the Web have some terrific contributors.

If you love old films, Turner Classic Movies should be your home page.