Top 10 Nutrition Tips for Good Health
Small lifestyle changes add up to good health. This National Nutrition Month®, take a step toward your healthiest you. Start by adding one of these top 10 nutrition tips to your daily routine.
1. Eat Breakfast. Get your day going with lean protein, whole grains, fruits and vegetables.
PRO TIP: Fill a warmed whole-wheat tortilla with scrambled eggs, low-fat cheese and salsa or pair low-fat plain yogurt with blueberries and whole grain cereal.
2. Make Half Your Plate Fruits and Veggies. Colorful produce adds flavor and texture plus vitamins, minerals and fiber to your plate.
PRO TIP: Aim for 2 cups of fruit and 2 ½ cups of vegetables daily, including fresh, frozen and canned.
3. Get Moving. Start with whatever you can for at least 10 minutes at a time. Adults should get two hours and 30 minutes per week.
PRO TIP: You don’t have to hit the gym – take a walk after dinner or play a game of catch.
4. Fix Healthy Snacks. Choose from two or more of the food groups: grains, fruits, vegetables, dairy, and protein to sustain your energy levels between meals.
PRO TIP: Try carrot and celery sticks with low-fat cottage cheese, or a tablespoon of nut butter with an apple or banana.
5. Get Cooking. Preparing foods at home can be healthy, rewarding and cost-effective.
PRO TIP: Resolve to learn some cooking and kitchen basics, like how to dice an onion or cook dried beans.
6. Dine Out without Ditching Your Goals. The key is to plan ahead, ask questions and choose foods carefully.
PRO TIP: Look for healthier options that are grilled, baked, broiled or steamed. Ask for sauces and dressings on the side.
7. Banish Brown Bag Boredom. Get excited about lunch with easy-to-fix, healthy ideas.
PRO TIP: Fill a whole-wheat pita with cucumber, greens and hummus or top a mixed green salad with mandarin oranges and sesame seeds.
8. Explore New Foods and Flavors. Expand your range of food choices for added nutrition and eating pleasure.
PRO TIP: Try a fruit, vegetable or whole grain that’s new to you or your family.
9. Eat Seafood Twice a Week. Fish and seafood have lean protein and healthy omega-3 fats.
PRO TIP: Salmon, trout, oysters and sardines are higher in omega-3s and lower in mercury.
10. Cut Back on Added Sugars. Foods and drinks with added sugars, like soda, juice drinks and sweets, contribute empty calories and little or no nutrition.
PRO TIP: Go for water flavored with fresh fruit instead. Play around with combinations, like cucumber and lime, orange and ginger slices or chunks of kiwi and strawberry.
National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics to promote healthy eating and physical activity habits. The theme for 2016 is “Savor the Flavor of Eating Right.” Take the time to appreciate the flavors and social experiences food adds to our lives. Be mindful when choosing what you eat, choosing a wide variety of nutritious foods. Use the top 10 nutrition tips to meet your health goals.
