Commit to just one easy, healthy action today. A few examples are:
Notice what and when you eat.
Slow down and really pay attention to what you’re eating today and notice when you feel full. Take your meals sitting down, without a screen in front of you, for 20 minutes or longer.
Eating in a hurry or while doing other things (like watching television, surfing the Internet, etc.) can easily lead to eating too much without even knowing it.
Drink water throughout the day.
Fill up a reusable bottle with water and keep it with you all day—in the car, at work, and at home. Keep track of how often you refill it.
Keeping water handy not only encourages you to drink more, it also helps you avoid cravings for sugary drinks by keeping your thirst in check.
Replace sugary drinks with healthy options.
Those sodas, fancy coffees, energy drinks, and sports drinks contain a lot of sugar and a lot of empty calories. Adults and children in the United States get about 400 calories per day in beverages alone. Cutting down on sugary drinks will help you maintain a healthy weight and help prevent dangerous health problems like obesity and type 2 diabetes.
Increase your vegetable consumption by just one.
Add another serving of veggies to today’s menu. (Hint: a serving of vegetables is about the size of a baseball.) Five servings per day are recommended for most adults.
Dark green, red, and orange veggies are loaded with nutrients. Include more broccoli, spinach, sweet potatoes, and other colorful veggies in your diet for a satisfying vitamin blast and a great way to replace some empty calories.
Organize your refrigerator and pantry so that healthier foods are in sight.
What you see, is what you’ll be more likely to eat! This video shows an example of a well-organized refrigerator https://www.youtube.com/watch?v=QcbD35ivtoI
Do you feel like you can’t keep up with the latest nutrition news because it’s always changing? While it’s true that what is known about nutrition and diet is evolving, there are some nutrition basics that can help you sort through the latest research and advice.
Mastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.
Source: Mayo Clinic
Do you want to adopt a healthy diet but aren’t sure where to start? As you consider the parade of healthy diets in magazines and cookbooks, make sure to look for one that:
- Includes a variety of foods from the major food groups: fruits, vegetables, whole grains, low-fat dairy products, and lean protein including beans and other legumes, nuts and seeds, and healthy fats;
- Provides guidelines for how much food to choose from each group;
- Includes foods you can find in your local grocery store, rather than specialty or gourmet store items; and
- Fits your tastes, lifestyle, and budget.
Also, consider your health risks. For example, do you have high cholesterol or high blood pressure? If so, be sure to follow a diet that’s low in salt, saturated fat, and cholesterol and high in fruits, vegetables, whole grains, and healthy fats. For personalized advice, talk with your doctor or a dietitian.
Good food is one of life’s great pleasures. And for most, meals are at the heart of family life and celebrations. Would you like to make satisfying and healthy meals that help protect your family from heart disease and other health problems?
Of course you would. So move away from calorie-laden, fatty, and salty convenience and highly processed foods. Experiment with quick and healthy cooking techniques, such as baking, grilling, and sautéing. Learn important food safety tips, recipe makeovers, and more. And then enjoy knowing that your new healthy cooking skills are helping to reduce your family’s risk of health problems.
Source: Mayo Clinic
Make Healthier Holiday Choices
The holidays are often filled with time-honored traditions that include some of our favorite meals and foods. As you celebrate, think of little changes you can make this holiday season to create healthier meals and active days.
Source: Choose My Plate