Nutrition and what we put into our bodies on a daily basis can have an enormous impact on our overall health today and in the years to come. The following is a list of basic guidelines to get you started down a healthier path.
Aim for a Healthy Body Weight
- Find a suitable body weight that you are comfortable with. Remember that all body types are different so try not to compare yourself to others.
- Get 30-60 minutes of exercise daily.
- Eat a variety of healthy foods.
Use the Food Pyramid as a Guide to Your Daily Selections
- Work in at least 5 fruits (1 medium fruit is a serving) and vegetables (1/2 cup vegetables is a serving) into your diet daily. Choose a variety of colors to get a variety of nutrients.
- Enjoy at least 3 servings of low-fat dairy products daily such as skim milk, yogurt, and lower fat cheeses such as mozzerella.
- Avoid saturated fats (animal fats) and trans fatty acids (found in processed food – labeled as hydrogenated or partially hydrogenated oil) and replace with unsaturated fats (olive oil, canola oil, fish, nuts, seeds).
- Choose a variety of whole grains daily (such as whole grain bread, brown rice, oats and whole wheat pasta).
- Enjoy red meat in moderation. Replace with healthier sources of protein such as nuts, beans, turkey, and chicken.
- Get plenty of fiber daily (~14 grams per 1,000 calories). Fiber is found only in plant-based foods such as fruits, vegetables, and whole grains.
- Avoid adding salt to your food. Add flavor with fresh herbs, lemon juice, or peppers.
- If you drink alcohol, do so in moderation. Work to limit yourself to 1 drink per day if you are a woman and 2 drinks per day if you are a man.
- Save sugary treats such as ice cream, cake, and candy for special occasions.
- WATER, WATER, WATER!!! Often times, dehydration is mistaken for hunger so drink plenty of water throughout the day. Increase water intake if you drink caffeine or live in a hot climate.
Enjoy a balanced diet that represents all the essential food groups daily. Avoid eating the same things everyday so you get a variety of nutrients from day to day. Think about taking a multivitamin daily for insurance, but do not use it as a replacement to eating nutritious foods.
