Eat To Be Fit
By Jeffrey Crupi

Staying slim as you get older is a challenge most individuals face. As you age, your body goes through hormonal and metabolic changes, making it more difficult to maintain a healthy weight. However, exercise and a healthy diet will help you overcome unwanted weight gain. Listed below are some healthy eating suggestions.

Eat more often
People who eat four to five "mini-meals" a day tend to consume fewer calories than those who eat three big meals a day. Your mini-meals should be small portions of proteins, complex carbohydrates and low-fat food options. One way to squeeze in two mini-meals during your day, is to eat half of your lunch at lunchtime and eat the other half when the kids are at recess or when you need a mid-afternoon energy boost.

Include fiber in every meal
Consuming 30-35 grams of fiber a day will not only aid in preventing heart disease, diabetes and certain types of cancer, it will also help you to control your appetite. Since fiber takes up a lot of space in your stomach, it makes you feel full faster. To sneak in extra grams of fiber in your diet, try including some of the following foods: whole grains, cereals, vegetables, beans and fruits such as oranges, cantaloupes and strawberries. Class change time can give you the few minutes you you might need to eat a few berries or a piece of fruit.

Eat more fruits and vegetables
Eating fruits and vegetables can give you stronger bones, more energy and antioxidants that are needed to stay healthy. A serving of vegetables contains only five grams of carbohydrates and a minimal amount of calories. Eating vegetables will also fill you up and consuming them will not show up on the scale. Fruits are also important to help you maintain a healthy weight. Sneak extra fruit into your diet by putting berries on top of your cereal or adding your favorite fruit to your low-fat yogurt.

Jeffrey Crupi is the owner of Peak Fitness Gym in Westport, CT. He is a certified fitness specialist with a degree from Marymount Manhattan College.