Eating Healthy Pays Off

January 14, 2013 Updated Jan 14, 2013 at 12:33 PM EDT

By WKBW News
By Jaclyn Asztalos

January 14, 2013 Updated Jan 14, 2013 at 12:33 PM EDT

Williamsville, N.Y. (WKBW) - Fitness and healthy food are two main ingredients to losing weigh and getting in shape.

"We look at everybody as an individual and not everybody is going to be on the same diet," Nutritionist and Fitness Expert Rachel Miller said.

Miller said eating healthy can be a challenge but there are ways to stay on track. She said absolutely no fade diets.

"Eat real food not chemical and processed stuff. Start with vegetables. I know it's hard but there is so many nutrients in vegetables," Miller said.

Second, Miller said you should eat what you want but it is the portion control is going to make or break a healthy diet.

"You have to let yourself, well not indulge, have what you do and watch and in moderation," Miller said.

Miller does not just give advice she has her own story that may inspire you.

"One day in 1998, I decided I needed to make a change and lost 110 pounds. I have kept it off around 13 years now," Miller said.

Many people may not like vegetables all the time. Amy Weisenburger owns Tender Loving Cuisine and is a personal chef who cooks for people in their home.

"Everybody knows you should eat whole grains, fresh fruits, lean meats, and cut back on fat or eat good fats like olive oil and avocadoes which have good fats in them," Weisenburger said.

She said there are plenty of healthy yet tasty recipes.

"We're making a Southwestern Falafel with avocadoes spread on whole wheat pita," Weisenburger said.

Also, agree that cutting down on sugar and salt is a huge step in the right direction.

"This soda has 20 teaspoons in here and the whole bottle is filled. This is two and a half servings," Weisenburger said.

These experts said to stick with fresh, less processed foods and cut down on the amount you eat but they said start with smaller goals and work your way up.