The UF Health Douglas Williams Executive Health Program is an early detection program promoting health and beneficial lifestyle changes. Throughout your Executive Health Physical, you will receive a full comprehensive medical exam, empowering lifestyle modification tools, all your test completed, questions answered and test results back the same day!
In our previous member announcements, we shared useful tools to ensure your lifestyle modification goals were attainable and shared strategies to sidestep pitfalls when making healthy changes. Becoming a healthier version of yourself is not easy so in continuation of your journey, the Executive Health Nurse, Destiny Knopf, will share additional tips for your continued success.
If you have ever made a New Year’s resolution to eat healthier than you know how easy, it is to slip back into your old habits. The fact is, you have the best intentions to follow your plan but sometimes not the best information to support your change. See if you can recognize any of the following common mistakes that will sabotage a healthy diet and consider the solutions to overcome them.
• Mistake #1: Eating a diet that’s too restrictive – It’s hard to stick to diets that require you to exclude food. Being restrictive is not sustainable, instead you can cave into cravings faster.
1. Make your new eating plan a lifelong commitment
2. Create a balanced diet so you don’t feel deprived
• Mistake # 2: Excluding the wrong foods – Ensure you are not avoiding healthy foods because you assume they are bad for your health.
1. AVOID: artificial trans fats (found in packaged
foods), limit saturated fats (found in butter and red
meat), and stay away from processed or packaged
foods (typically high in salt, sugar, and trans fat)
2. DO NOT AVOID:
• Healthy fats: unsaturated fats are important for
cardiovascular health (avocados, olive oil, nuts, and
• Fruits: nature’s sweet treats have sugar but your
body handles it differently than added sugar, thanks
to fiber that’s also in fruit. Additionally fruit is loaded
with vitamins and antioxidants.
• Mistake # 3: Keeping unhealthy foods within reach: It’s more challenging to avoid unhealthy foods if you stock them in your pantry even if they are intended only for a special occasion.
1. Surround yourself with healthy food, that’s what
you’ll eat when you find yourself looking for a snack.
2. When you want a delicious dessert that you
shouldn’t have every day, go out and get it at that
time-not well in advance.
• Mistake # 4: Eating at night: You need calories during the day when you are expending energy. If you are not consuming enough calories in the day, you may be so hungry at night that you overeat. Saving your daytime calories at night is also unhealthy.
1. Rethink the timing of your meals and space out your
calories throughout the day.
2. If you are hungry at night, eat a small healthy snack
like fruit or a handful of nuts.
• Mistake # 5: Not keeping track of your food intake: Research shows that people that who track their food intake are more successful. Tracking your food provides an overall picture so you can figure out what’s working and what’s not.
1. Keep a food journal- printable food journals found at
2. Use an app to track your food intake with
myfitnesspal or see how you eat.
3. Keep track online at supertracker.usda.gov
“Don’t eat less. Eat Right”
For more information on the UF Health Douglas Williams Executive Health Program, visit www.exechealth.ufl.edu or contact us at (352) 265-8262