10 Tips to healthy eating and physical activity for you 1. Start your day with breakfast. Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza! 2. Get Moving! It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day. 3. Snack smart. Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and ...
18 Health Tips for 2018 - Health Is Wealth :)
1. Eat Breakfast
Start your morning with a healthy breakfast
that includes lean protein, whole grains, fruits
and vegetables. Try making a breakfast burrito
with scrambled eggs, low-fat cheese, salsa and
a whole wheat tortilla or a parfait with low-fat
plain yogurt, fruit and whole grain cereal.
2. 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 ½ cups of vegetables
your daily goal. Experiment with different
types, including fresh, frozen and canned.
3. Watch Portion Sizes
Get out the measuring cups and see how
close your portions are to the recommended
serving size. Use half your plate for fruits and
vegetables and the other half for grains and
lean protein foods. To complete the meal, add a
serving of fat-free or low-fat milk or yogurt.
4. Be Active
Regular physical activity has so many health
benefits. 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 two
hours and 30 minutes per week. You don’t have
to hit the gym—take a walk after dinner or play
a game of catch or basketball.
5. Fix Healthy Snacks
Healthy snacks can sustain your energy levels
between meals, especially when they include
a combination of foods. Choose from two or
more of the MyPlate food groups: grains, fruits,
vegetables, dairy, and protein. Try raw veggies
with low-fat cottage cheese, or a tablespoon of
peanut butter with an apple or banana.
6. Get to Know Food Labels
Reading the Nutrition Facts panel can help you
shop and eat or drink smarter.
7. Consult an RDN
Whether you want to eat better to lose weight
or lower your risk or manage a chronic disease,
consult the experts! Registered dietitian
nutritionists can help you by providing sound,
easy-to-follow personalized nutrition advice.
8. Follow Food Safety Guidelines
Reduce your chances of getting sick by
practicing proper food safety. This includes:
regular hand washing, separating raw protein
foods from ready-to-eat foods, cooking foods to
the appropriate temperature, and refrigerating
food promptly. Learn more about home food
safety at www.homefoodsafetyorg.
9. Drink More Water
Quench your thirst with water instead of
drinks with added sugars. Stay well hydrated by
drinking plenty of water if you are active, live
or work in hot conditions, or are an older adult.
10. Get Cooking
Preparing foods at home can be healthy,
rewarding and cost-effective. Resolve to learn
some cooking and kitchen basics, like how
to dice an onion or cook dried beans. The
collection of “Planning and Prep” videos at
www.eatright.org/videos will get you started.
11. Dine Out without Ditching Your Goals
You can eat out and stick to your healthy
eating plan! The key is to plan ahead, ask
questions and choose foods carefully. Compare
nutrition information, if available, and look
for healthier options that are grilled, baked,
broiled or steamed.
12. Enact Family Meal Time
Plan to eat as a family at least a few times each
week. Set a regular mealtime. Turn off the
TV, phones and other electronic devices to
encourage mealtime talk. Get kids involved in
meal planning and cooking and use this time to
teach them about good nutrition.
13. Banish Brown Bag Boredom
Whether it’s a lunch for work or school, prevent
brown bag boredom with easy-to-fix, healthy
lunch ideas. Try a whole-wheat pita pocket with
veggies and hummus or a low sodium vegetable
soup with whole grain crackers or a salad of
mixed greens with low-fat dressing and a hard
boiled egg.
14. 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 a fruit,
vegetable or whole grain that’s new to you or
your family.
15. Eat Seafood Twice a Week
Seafood—fish and shellfish—contains a range
of nutrients including healthy omega-3 fats.
Salmon, trout, oysters and sardines are higher
in omega-3s and lower in mercury.
16. Cut Back on Added Sugars
Foods and drinks with added sugars can
contribute empty calories and little or no
nutrition. Reviewing ingredients on the food
label can help you identify sources of added
sugar. Visit www.ChooseMyPlate.gov for more
information.
17. Experiment with More Plant-Based
Meals
Expand the variety in your menus with
budget-friendly meatless meals. Many recipes
that use meat and poultry can be made
without. Eating a variety of plant foods can
help. Vegetables, beans, and lentils are all great
substitutes. Try including one meatless meal
per week to start out.
18. Make an Effort to Reduce Food Waste
Check out what foods you have on hand before
stocking up at the grocery store. Plan meals
based on leftovers and only buy what you will
use or freeze within a couple of days. Managing
these food resources at home can help save
nutrients and money
1. Eat Breakfast
Start your morning with a healthy breakfast
that includes lean protein, whole grains, fruits
and vegetables. Try making a breakfast burrito
with scrambled eggs, low-fat cheese, salsa and
a whole wheat tortilla or a parfait with low-fat
plain yogurt, fruit and whole grain cereal.
2. 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 ½ cups of vegetables
your daily goal. Experiment with different
types, including fresh, frozen and canned.
3. Watch Portion Sizes
Get out the measuring cups and see how
close your portions are to the recommended
serving size. Use half your plate for fruits and
vegetables and the other half for grains and
lean protein foods. To complete the meal, add a
serving of fat-free or low-fat milk or yogurt.
4. Be Active
Regular physical activity has so many health
benefits. 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 two
hours and 30 minutes per week. You don’t have
to hit the gym—take a walk after dinner or play
a game of catch or basketball.
5. Fix Healthy Snacks
Healthy snacks can sustain your energy levels
between meals, especially when they include
a combination of foods. Choose from two or
more of the MyPlate food groups: grains, fruits,
vegetables, dairy, and protein. Try raw veggies
with low-fat cottage cheese, or a tablespoon of
peanut butter with an apple or banana.
6. Get to Know Food Labels
Reading the Nutrition Facts panel can help you
shop and eat or drink smarter.
7. Consult an RDN
Whether you want to eat better to lose weight
or lower your risk or manage a chronic disease,
consult the experts! Registered dietitian
nutritionists can help you by providing sound,
easy-to-follow personalized nutrition advice.
8. Follow Food Safety Guidelines
Reduce your chances of getting sick by
practicing proper food safety. This includes:
regular hand washing, separating raw protein
foods from ready-to-eat foods, cooking foods to
the appropriate temperature, and refrigerating
food promptly. Learn more about home food
safety at www.homefoodsafetyorg.
9. Drink More Water
Quench your thirst with water instead of
drinks with added sugars. Stay well hydrated by
drinking plenty of water if you are active, live
or work in hot conditions, or are an older adult.
10. Get Cooking
Preparing foods at home can be healthy,
rewarding and cost-effective. Resolve to learn
some cooking and kitchen basics, like how
to dice an onion or cook dried beans. The
collection of “Planning and Prep” videos at
www.eatright.org/videos will get you started.
11. Dine Out without Ditching Your Goals
You can eat out and stick to your healthy
eating plan! The key is to plan ahead, ask
questions and choose foods carefully. Compare
nutrition information, if available, and look
for healthier options that are grilled, baked,
broiled or steamed.
12. Enact Family Meal Time
Plan to eat as a family at least a few times each
week. Set a regular mealtime. Turn off the
TV, phones and other electronic devices to
encourage mealtime talk. Get kids involved in
meal planning and cooking and use this time to
teach them about good nutrition.
13. Banish Brown Bag Boredom
Whether it’s a lunch for work or school, prevent
brown bag boredom with easy-to-fix, healthy
lunch ideas. Try a whole-wheat pita pocket with
veggies and hummus or a low sodium vegetable
soup with whole grain crackers or a salad of
mixed greens with low-fat dressing and a hard
boiled egg.
14. 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 a fruit,
vegetable or whole grain that’s new to you or
your family.
15. Eat Seafood Twice a Week
Seafood—fish and shellfish—contains a range
of nutrients including healthy omega-3 fats.
Salmon, trout, oysters and sardines are higher
in omega-3s and lower in mercury.
16. Cut Back on Added Sugars
Foods and drinks with added sugars can
contribute empty calories and little or no
nutrition. Reviewing ingredients on the food
label can help you identify sources of added
sugar. Visit www.ChooseMyPlate.gov for more
information.
17. Experiment with More Plant-Based
Meals
Expand the variety in your menus with
budget-friendly meatless meals. Many recipes
that use meat and poultry can be made
without. Eating a variety of plant foods can
help. Vegetables, beans, and lentils are all great
substitutes. Try including one meatless meal
per week to start out.
18. Make an Effort to Reduce Food Waste
Check out what foods you have on hand before
stocking up at the grocery store. Plan meals
based on leftovers and only buy what you will
use or freeze within a couple of days. Managing
these food resources at home can help save
nutrients and money
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