Eating Healthy Tips

myplate

By April Irvine

I am all about making small and easy changes to your everyday life that can make a huge impact on your overall health and wellness. Here are some tips that I have personally seen to be successful but also scientific evidence has shown that these lifestyle changes can improve your health.

  • Make half your plate fruits and vegetables – vary your veggies, eat the rainbow so you get all the phytochemicals and vitamins and minerals that your body needs.
  • Any starch or grains that you eat, make at least half of it whole wheat
  • Eat calcium rich foods such as low-fat or skim milk, low-fat yogurt, and low-fat cheese
  • Eat lean sources of protein such as chicken with the skin removed, 90%> lean beef, or even try tofu or beans.

Empty calories are foods that contain no nutritional value i.e. no vitamins or minerals that your body needs to function. Examples of these types of foods are soda, processed foods, cakes, cookies, and pastries. Don’t get me wrong, a girl gotta have her cookies but treat yourself to your favorite food once in a while. It’s important to not strict yourself completely. Lately, I have been doing a lot of baking at home and I been sneaking in some veggies or replacing some of the sugar with applesauce with fantastic results.

The bottom line: Don’t make all these changes at once, its harder to stay on track that way. Instead make one goal and focus on that until it becomes habit. Then make another change. Next thing you know, you are living a healthy lifestyle effortlessly because it’s habit.

The above graphic is called MyPlate from USDA. It is the new visual icon that replaces the Food Pyramid and it meant to be a guideline of what our plates should look like.

References:

1. Five Minutes or Less for Health Weekly Tip: Eat Healthy. Centers for Disease Control and Prevention Website. http://www.cdc.gov/family/minutes/tips/eathealthy/index.htm. Updated on Feburary 5, 2014. Accessed 11/19/14.

2. Choose MyPlate. United States Department of Agriculture Website. http://www.choosemyplate.gov/. Accessed 11/19/14.

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