Move For Fun, Get Fit For Life.

Race Day September 22, 2018

Healthy Living Expo September 20-21, 2018

Eat What You Want & Lose Weight

, by Idaho Dairy Council

Moderation NOT Restriction

Have you ever told yourself you were not going to eat sugar again? Or maybe stop drinking soda? Or started a diet that requires you to avoid certain food items?  Or even worse, entire food groups? This is a common fail people try in an effort to lose weight.

What you don’t realize is the moment you tell yourself you are not going to eat something; you only want to eat it more. Have you followed a diet for 30 days, lost the weight you’d like to, turn around and start consuming all the foods you’ve missed and gain all the weight back plus more? Each and every one of us is guilty for trying multiple fad diets throughout our lifetime.

Instead, you should practice the effort of ‘Moderation NOT Restriction’.

A treat once per week is a healthy, practical solution to consuming foods higher in calories that we try to limit from our daily eating habits. For example, when you go out to eat with your spouse or friends the last thing you want to order is a salad. Instead, limit you’re eating out to once per week and indulge in the burger and fries you’d really like to have without the associated guilt. Another example is birthdays and celebrations. Most diets do not allow birthday cake, ice cream, or dessert for that matter. What is the fun in missing dessert at your Grandmother’s 90th Birthday? None. Instead, think of this party as your treat meal and enjoy your cake and eat it too!

This is a practice people can continue for a lifetime and continue to lose or maintain the healthy weight they’d like to. 

For assistance with your healthy lifestyle changes consult a Registered Dietitian Nutritionist near you!

Jaclyn St. John MS, RDN, LD

Health & Wellness Manager

Idaho Dairy Council


When Planning Meals Remember to Include All Food Groups

Do you ever wonder if you’re falling short on essential nutrients? Planning well-balanced meals and consuming nutrient-rich foods from all five food groups can help ensure there are no nutrient gaps in your diet. All food and beverage choices matter when it comes to good health.

When planning meals, consider a variety of foods from each group:


Fresh, Frozen, Canned, or Dried


Fresh (raw or cooked), Frozen, or Canned


Meat, Fish, Poultry, Eggs, Nuts, Beans, Legumes


Milk, Cheese, Yogurt


Bread, Pasta, or Cereals

Each of the different food groups provides a variety of essential nutrients, and when combined, can meet all of our nutritional needs. If you find that you are eating more of one food group, find ways to incorporate others into your meals such as topping a vegetable salad with fruit or a sprinkle of blue cheese. Incorporating variety within the food groups is also important. For example: choose a variety of colors within the vegetable group. A colorful diet is a nutrition powerhouse, providing you with a variety of nutrients needed for overall good health.


Chelsea Schoenfelder MPH, RD, LD

Health & Wellness Manager

Idaho Dairy Council 


Tags: health,nutrition,dinner,weight loss challenge