1. Add more fruits and vegetables to your diet.
Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. Consumption of whole fruits rather than fruit juice for the majority of the total daily amount is suggested to ensure adequate fiber intake. Different vegetables are rich in different nutrients. Bright orange vegetables like carrots and sweet potatoes are a good source of vitamin A, and dark leafy green vegetables such as spinach and romaine are a good source of vitamin C.
AT MEALS/SNACKS:
- At breakfast, top your cereal with strawberries or bananas, or add blueberries to pancakes.
- At lunch/dinner, choose fruits from a salad bar. Or, pack grapes, an orange or banana to eat.
- For snacks, frozen juice bars (100%) juice make a healthy alternative to high-fat snacks. Fruit smoothies can be a delicious, nutritious alternative to other snacks, too.
2. Maintain a healthy weight.
The weight that is right for you depends on many factors, including your sex, height, and age. Excess body fat increases your chances for high blood pressure, heart disease, stroke, and diabetes. Regular exercise is also important to maintaining a healthy weight.
- Eat moderate portions. Did you know the recommended serving size of cooked meat is three ounces – similar in size to a deck of playing cards? Or that a medium piece of fruit is one serving?
- Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating.
3. Limit sugary foods, salt, and refined-grain products.
Sugar is added to a vast array of food. In one year, just a single daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds! The body needs sodium, a mineral found naturally in food. A “normal” meal plan provides plenty of sodium. Too much sodium can cause high blood pressure, shortness of breath and water retention.
- Easy ways to cut back: Limit salt in cooking and at the table, as well as processed and canned foods.
4. Drink more water.
Water is a key to life. Water is found inside and outside of cells and circulates in the blood. Water plays many important roles in the body, including transporting other nutrients and essential elements. It also helps transport waste products away from working muscles, regulates body temperature, and aids digestion and lubrication of joints, organs and tissues. Water comes from more than just fluids – it also is a major component of many foods. Fruits and vegetables generally have high water content.
5. Get moving!
A healthy diet improves your energy and feeling of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.
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- Physical activity is anything that makes you move your body and burn calories. This includes things like climbing stairs or playing sports.
- Ideally, activity includes at least 150 minutes per week of moderate exercise, or 75 minutes per week of vigorous exercise, or a combination of moderate and vigorous activity. Thirty minutes a day, five times a week is an easy goal to remember. Even if you divide your time into two or three segments of 10 to 15 minutes per day, you will feel the benefits
- If you’re usually sedentary, don’t give up! Think about adding something simple, like one extra flight of stairs, to your day for one week, then increase slowly over time. You’ll be surprised at the results!
*Source: “American Heart Association Recommendations for Physical Activity in Adults”
To find a doctor or schedule an appointment visit Steward DoctorFinder™ or call 1-800-488-5959.
To find a doctor or schedule an appointment, visit Steward DoctorFinder™.
