14 Food, Nutrition and Health Tips
Eat Breakfast. There’s no better way to start your morning than with a healthy breakfast. Include lean protein, whole grains, fruits and vegetables.
Make Half Your Plate Fruits and Vegetables. Fruits and veggies add color, flavor and texture plus vitamins, minerals and fiber to your plate. Make 2 cups of fruit and 2 1/2 cups of veggies your daily goal.
Watch Portion Size. Do you know if you’re eating the proper portion size? Using smaller plates, bowls and glasses can help you keep portions under control. Use 1/2 your plate for fruit and veggies and the other 1/2 for grains and lean meat.
Be Active. Regular physical activity lowers blood pressure and helps your body control stress and weight. Start by doing what exercise you can for at least 10 minutes at a time. Children and teens should get 60 or more minutes of physical activity per day, and adults should get 2 hours and 30 minutes per week.
Fix Healthy Snacks. Healthy snacks can sustain your energy levels between meals. Whenever possible, make your snacks combination snacks. Choose from the MyPlate food groups: whole grains, fruits, veggies, low-fat or fat-free dairy, lean protein or nuts.
Get to Know Food Labels. Ever wonder about what the numbers in the Nutrition Facts panel really mean? Or the difference between “reduced fat” and “low fat”? The Food and Drug Administration has strict guidelines on how food label terms can be used. To learn more see “Shop Smart – Get the Facts on Food Labels” at www.eatright.org/nutritiontipsheets.
Consult a DC. Whether you want to lose weight, lower your cholesterol or simply eat better, consult a chiropractor. They can provide sound advice and put you on the path to losing weight, eating well and reducing your risk of chronic disease.
Follow Food Safety Guidelines. The Center for Disease Control and Prevention estimates that roughly one in six Americans gets sick from foodborne disease each year. Reduce your chances of getting sick by practicing proper hand washing, separate raw meat, poultry and seafood from ready-to-eat foods like bread and vegetables.
Get Cooking. Cooking at home can be healthy, rewarding and cost-effective.
Dine Out Without Ditching Your Goals. You can dine at a restaurant and stick to your healthy eating plan! The key is to plan ahead, ask questions and choose foods carefully. Think about nutritious items you can add to your plate – fruits, veggies, lean meats, poultry or fish. Look for grilled, baked, broiled or steamed items.
Enact Family Meal Time. Research shows that family meals promote healthier eating. Plan to eat as a family at least a few times each week in 2014. Set a regular mealtime. Turn off the TV, cell phones and other electronic devises to encourage mealtime talk.
Banish Brown Bag Boredom. Whether it’s a brown bag lunch for work or school, make it a healthy lunch packed with nutrition. Try whole-wheat couscous with chick peas or black beans; whole-wheat tortilla filled with chicken, mushrooms, onions and tomatoes; baked potato topped with broccoli, low-fat cheddar cheese and salsa.
Drink More Water. Our bodies depend on water to regulate temperature, transport nutrients and oxygen to cells, carry away waste products and more. For generally healthy people, the recommended total daily beverage intake is 13 cups for men and 9 cups for women.
Explore New Foods and Flavors. Add more nutrition and eating pleasure by expanding your range of food choices. When shopping, make a point of selecting food that’s new to your or your family. Try different versions of familiar foods like blue potatoes, red leaf lettuce or basmati rice.