How to Eat for a Healthy Lifestyle

Ten Tips for Change

Quick, Easy Changes to Improve Your Diet!

1. Switch to low-fat or non-fat milk
   Switching to low-fat or non-fat milk* is really a ‘heart-healthy’ choice, with low-fat and non-fat milks containing less fat and calories than whole milk. *Disclaimer-Unless you are advised otherwise by your pediatrician children under the age of two years old should drink whole milk because they need the extra fat and calories for their stage of growth.
2. Add a piece of fruit to your breakfast, lunch and/or dinner
   Fruit contains vitamins, minerals, phytochemicals and fiber that your body needs to stay strong and healthy. Most Americans do not eat the recommended 5-A-Day of fruits and vegetables, with current guidelines suggesting that women eat at least 7-A-Day and men eat at least 9-A-Day. So take a small step in improving your diet by adding a piece of fruit to your breakfast, lunch or dinner meal.
3. Create a colorful plate at every meal
   Variety adds spice to life and also makes your dinner plate more interesting, tasty and oftentimes more nutritious. Creating a colorful dinner plate with vegetables, fruits, starches and meat and/or meat substitutes helps ensure that you are eating a balanced meal.
4. Eat dessert one night per week
   Instead of denying yourself the treats you enjoy or eating dessert every night of the week, select a certain night of the week to indulge in your favorite dessert. Remember moderation is the key to a healthy diet!
5. Pack your lunch
   Packing your lunch will not only save you money, but will often save you from consuming excess calories and fat found in many fast food lunch meals. Taking the time to pack your lunch is really an investment in good nutrition and health.
6. Eat regular meals
   You would probably never think to drive your car on an empty tank, but many people skip meals and let their body function without the fuel it needs. Eating regular meals not only provides your body with much-needed energy, but also prevents you from eating excessively at the meals you do eat. So take the time to eat something at every mealtime, even if it is something small!
7. Use whole grain breads and rolls when making a sandwich
   Whole grain bread products provide more fiber, vitamins and minerals than refined breads. By simply switching the type of bread or roll you use for sandwiches you are creating a more nutritious lunch meal!
8. Drink Water!
   Water is essential for human function and staying adequately hydrated will provide you with a lot more energy! So bring a water bottle to work or with you when you go shopping to increase your water intake throughout the day.
9. Add a vegetable to lunch and/or dinner meals
   Just as it is important to include more fruit in your diet, adding extra vegetables is just as important. Focus on including vegetables to your lunch and/or dinner meal, by adding more vegetables to your sandwich, eating a side salad, or including cooked vegetables with the main course.
10. Carry nutritious portable snacks
    Everyone has been shopping or running errands and felt the nagging urge for a snack. While there are many nutritious snacks offered, they are often not found in the mall food court or a convenience store. Instead of purchasing snacks that may be higher in fat and calories, try to carry something portable and nutritious in your purse, car or bag. Low-fat granola bars, nuts, dried fruit, trail mix are just a few great choices that have a relatively long shelf life and provide a nutritious, quick snack that will most likely save you time and calories.