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Health Tips for Today - How To Eat Healthy. It's easier than you think to start eating healthy! Take small steps each week to improve your nutrition and move toward a healthier you.
HEALTHY EATING GOALS
Small changes can make a big difference to your health. Try incorporating at least six of the eight goals below into your diet. Commit to incorporating one new healthy eating goal each week over the next six weeks. You can track your progress through PALA+.
Choose a variety of lean protein foods
Meat, poultry, seafood, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group. Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breast.
Compare sodium in foods
Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled "low sodium," "reduced sodium," or "no salt added." Health Tips for Today - How To Eat Healthy.
Cut back on solid fats
Eat fewer foods that contain solid fats. The major sources for Americans are cakes, cookies, and other desserts (often made with butter, margarine, or shortening); pizza; processed and fatty meats (e.g., sausages, hot dogs, bacon, ribs); and ice cream.
Drink water instead of sugary drinks
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Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar and calories in American diets. Try adding a slice of lemon, lime, or watermelon or a splash of 100% juice to your glass of water if you want some flavor.
Eat some seafood
Seafood includes fish (such as salmon, tuna, and trout) and shellfish (such as crab, mussels, and oysters). Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat). Adults should try to eat at least eight ounces a week of a variety of seafood. Children can eat smaller amounts of seafood, too. Health Tips for Today - How To Eat Healthy.
Make half the grains you eat whole grains
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An easy way to eat more whole grains is to switch from a refined-grain food to a whole-grain food. For example, eat whole-wheat bread instead of white bread. Read the ingredients list and choose products that list a whole-grain ingredients first. Look for things like: "whole wheat," "brown rice," "bulgur," "buckwheat," "oatmeal," "rolled oats," quinoa," or "wild rice."
Make half your plate fruits and vegetables
Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.
Switch to fat-free or low-fat (1%) milk
Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
Make sure your meal is balanced and nutritious.
IMPLEMENT THIS!
Controlling Portion Size
HEALTHY EATING GOALS
Small changes can make a big difference to your health. Try incorporating at least six of the eight goals below into your diet. Commit to incorporating one new healthy eating goal each week over the next six weeks. You can track your progress through PALA+.
Choose a variety of lean protein foods
Compare sodium in foods
Cut back on solid fats
Drink water instead of sugary drinks
Eat some seafood
Make half the grains you eat whole grains
Make half your plate fruits and vegetables
Switch to fat-free or low-fat (1%) milk
Make sure your meal is balanced and nutritious.
IMPLEMENT THIS!
Controlling Portion Size
- Don't clean your plate or bowl if you're full, instead save leftovers for tomorrow's lunch.
- Portion sizes depend on the age, gender, and activity level of the individual.
- Use smaller plates to control portion sizes. Health Tips for Today - How To Eat Healthy.
- Mix vegetables into your go-to dishes. Try spinach with pasta or peppers in tacos.
- Pack your child's lunch bag with fruits and veggies: sliced apples, a banana, or carrot sticks are all healthy options.
- Use fresh, frozen, and canned fruits and vegetables. They all offer the same great nutrients. Just be sure to watch the sodium on canned vegetables and look for fruits packed in water or 100% juice (not syrup).
- Bring healthy snacks into your child's classroom for birthday parties and celebrations, instead of providing sugary treats.
- Pack healthy lunches for your children including whole grains, fruits and vegetables, and fat-free or low-fat dairy products.
- Schools across the nation are making their lunch rooms healthier places. Learn more with the Chefs Move to Schools initiative where chefs work with local schools to add flavorful, healthy meals to menus.
- For a handy snack, keep cut-up fruits and vegetables like carrots, peppers, or orange slices in the refrigerator.
- Make water a staple of snack time. Try adding a slice of lemon, lime, or a splash of 100% juice to your water for a little flavor.
- Swap out your cookie jar for a basket filled with fresh fruit. Health Tips for Today - How To Eat Healthy.
- Teach children the difference between everyday snacks, such as fruits and veggies, and occasional snacks, such as cookies or other sweets.
- Choose baked or grilled food instead of fried when you're eating out and implement this at home, too.
- Make water and fat-free or low-fat milk your go-to drinks instead of soda or sweetened beverages.
- Read labels on packaged ingredients to find foods lower in sodium.
- Serve fruits as everyday desserts—like baked apples and pears or a fruit salad.
- Skip adding salt when cooking; instead use herbs and spices to add flavor.
Please read our previous post Health Tips for Today - Healthy Eating Plan
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