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Achieving a Healthy Weight

Most healthcare experts agree that achieving a healthy weight is one of the best ways to contribute to overall good health. Achieving that weight is where it can be confusing and challenging. This section offers a selection of helpful tools including calculators, online apps, trackers and informational resources to help anyone interested in doing more towards achieving their own healthy weight.

Informational Resources

  • Eat the Rainbow - Learn the benefits of eating a variety of different fruits and vegetables. English | Spanish
  • Rush Copley Walking Club - Walk Your Way to a Healthier You with these walking resources and tool kit to start your own walking club.
  • Run Your Way to Healthier You - Are you ready to start running? Here are tips and resources to get you started.
  • Food and Nutrition Newsletter - Read the current issue of An Apple A Day newsletter.
  • Choose My Plate - MyPlate was developed to promote healthy eating. Interactive tools includes personal calculation and tracking tools, games and worksheets, and sample menu plans.
  • 5-4-3-2-1-Almost None! - recommendations for children and families to promote a healthy lifestyle: 5 or more servings of fruits and vegetables a day, 4 servings of water a day, 3 structured meals a day - eat breakfast, enjoy more meals prepared at home and less fast food, 2 or less hours of screen time a day, 1 or more hours of physical activity a day, almost none - limit sugar-sweetened drinks to almost none.
  • WebMD - blends award-winning expertise in medicine, journalism, health communication and content creation to bring you the best health information possible.
  • Physical Activity - learn more about the CDC's strategies to increase physical activity at home, in the workplace and in your community.
  • Let's Move - initiated by Former First Lady Michelle Obama, this initiative is about putting children on the path to a healthy future during their earliest months and years.
  • Eat Right Tips - check out these Eat Right videos from the Academy of Nutrition and Dietetics offering advice ranging from eating right for older adults to suggestions to healthy snacks for kids.
  • Healthy eating, healthy lifestyle - read pediatrician Dr. Nicole Keller's blog post for tips on eating healthy and ways to stay fit and active.
  • Mindful by Sodexo - an approach to make it an easy choice for you to enjoy a healthier lifestyle by offering an exciting collection of recipes developed by Sodexo's executive chefs and registered dietitians.

  • Local Farmers Markets - Farmers Markets are great source of fresh fruits, vegetables, and other healthy foods. Find a market near you!

Eat the Rainbow

Watch this video to see in 60 seconds how eating a "rainbow" of fruits and vegetables can benefit your health.

Did you know?

Eating Healthy on a Budget - Learn about how planning, purchasing and preparing can help you make quality meals while allowing you to stay within a budget. Choose My Plate | Food Network | SparkPeople

Portion Guide - portion size is important to tracking calories and maintaining a health weight. This tool outlines easy serving size guidelines and provides printable portion size guides for your wallet or fridge.

Healthy Recipes - Making meals that are both healthy and taste great promote a healthy weight and help prevent disease. EatingWell | Healthy Family Meals Cookbook | Heart Healthy Favorites

The Tool Kit - Calculators, Calorie Counters and More

There’s a saying, “to do the job right, you need the right tools.” When it comes to addressing weight issues, the right tools can make a world of difference in how a healthy weight strategy is established. Here are interactive tools that make creating healthy weight goals easier.

Track + Action = Traction with Logs, Journals and Diaries

People lead busy lives and keeping healthy weight goals in sight and accountable is a proven way to ensure compliance or correct areas where lapses may occur. These downloadable trackers are a convenient way to document your progress.

News You Can Use - Straight to Your Email

Choosing to make lifestyle changes isn’t easy but it is the first step in achieving your goals. Receiving regular information via your inbox is a great way to stay current on the latest nutrition and fitness as well as other health information. Check out these links to subscriptions to round out your wellness IQ.

Fitness. Information. Transformation.

Achieving a healthy weight may seem impossible and after fad diets and no results are you ready to try something else?  Experts from Rush Copley Medical Group and the Healthplex have teamed up to create a healthy weight lifestyle program where, "YouFIT."  This program is different because it emphasizes the importance of combining physical activity and nutritional guidance along with tools and techniques to help remove barriers to success and help transform you.

Learn More

Healthy Apps

If you have a smart phone, chances are you have apps. We’ve collected a number of useful apps to help you keep your healthy weight goals with you to connect wherever and whenever needed.

Healthy Eating Tips

Eating healthy at parties and special events can be challenging.  Check out these helpful tips to help you eat right and still have fun.

Parties and Special Occasions

Before you go to an event where food is being served:

  • Eat breakfast and lunch
  • Prep with a snack at home
  • Avoid arriving famished
  • Suggested pre-party snacks include
    -half a turkey sandwich
    -Granola bar and cheese stick
    -Low fat Greek yogurt
    -On handful of almonds, pistachios

This or that?

    Proceed with Caution
  • Popcorn shrimp
  • Crab dip with crackers
  • Meatballs with heavy sauce
  • Pot stickers
  • Pigs in a blanket
  • Egg roll
  • Mini quiche
    Go For It!
  • Shrimp cocktail
  • Oysters Rockefeller
  • Meatballs, light sauce
  • Stuffed figs and prosciutto
  • Hard cheese with crackers
  • Tomato-basil skewers
  • Fruit/Veggie kabob
  • Deviled egg, half
  • Stuffed pepper/mushroom

Healthier Meal Choices

  • Grains are good
    -Wheat bread/rolls instead of white bread/rolls
    -Wild/brown rice instead of white rice
  • Steam Veggies
    -Steamed veggies instead of heavy casseroles
    -Herbs and spices instead of butter or cheese
    -Raw veggies and low-fat dip as appetizers
  • Fruit
    –Fruit-based deserts instead of cakes, pies and cookies
    –Fondue, fruit cocktail, yogurt parfaits or fresh fruit

Aim to Maintain Weight

  • Be realistic about weight loss goals
  • Strict deprivation can backfire
  • Focus on healthy behaviors, not the number on the scale
  • Incorporate physical activity
  • Walking 30 min will burn ~120 kcal
  • Running 30 min will burn ~250-300 kcal

Recipe Substitutions

Recipe calls for: Substitute this:
1 whole egg 2 egg whites
Sour cream Low-fat sour cream or low-fat plain yogurt
Milk Skim or 1% milk
Ice cream Frozen yogurt or low-fat Greek yogurt
Heavy cream (not for whipping) 2 Tablespoons flour whisked into 2 cups non-fat milk
Cheese Low-fat cheese (non-fat cheese does non melt well when used in cooking or baking)
Vegetable oil (for baking)


Adapted from, Gloria Tsang, RD