No matter who we are what culture we
come from, what age we are or what level of health we have, Nutrition (what
food, beverages, and movement we put into our bodies) is the basis for a
healthy life, mind, body and spirit!
Remember these tips for a healthy
life:
Maintain a healthy body weight: lose weight if needed – Remember that as little as 5%
reduction in weight can lower blood pressure; 7% to lower blood sugar and
help prevent complications of diabetes.
Eat a variety of bright colored fruits and vegetables (think carrot orange; blue blueberry!) – 2 ½ cups of
vegetables AND 2 cups of fruit EACH DAY!
• Make fruits and vegetables HALF of what you eat at EACH meal
• Always have some fruit for breakfast: orange juice, bowl of mixed
berries or a sliced banana on cereal.
• Keep a stash of baby carrots, red pepper strips or other cut up
vegetables on hand for easy munching
• Look for ways to make vegetables a center of the plate star: fortify
pasta dishes with extra vegetables, add more veggies to stir fries and
casseroles, have a salad for main dishes
Fiber, fiber and more fiber: Make Half of Your Grains
Whole! – try whole grain cereals,
beans (cooked kidney, pinto etc.), fruits and vegetables
• Look for cereals that list whole wheat, whole oats (five minute oatmeal)
or another whole grain as the first ingredient.
• Make lunch sandwiches with whole grain breads. Check labels to make sure
“whole” grain is the FIRST ingredient on the package.
• Use brown rice, wild rice, bulgur, whole-wheat couscous and quinoas.
• When making bread, muffins, pancakes or waffles, use whole wheat flour
for part or all of the white flour.
Drink your Milk!
Three cups of 1 % fat or fat-free milk per day (or equivalent amount of
yogurt or cheese).
• Start your day with dairy: whole grain cereal and milk, fruit and yogurt
or an omelet with part-skim mozzarella.
• Order your latte with skim milk – hold sugar and syrup.
• Smoothies made with milk or yogurt, fresh fruit and a few ice cubes. Try
a cut up frozen banana instead of ice.
• String cheese for snacks.
Choose Good Fats
• Increase use of fats such as omega-3 fats found in certain fish, nuts
and oils. These help to reduce the risk of heart disease and stroke.
• Use olive oil for sautéing and making salad dressings. Limit to 3 – 6
teaspoons per day.
• Eat more nuts particularly walnuts (omega-3s)
• Eat fish twice a week (total of 8 oz). Choose salmon, tuna or other
fatty fish that is high in omega-3 oils. Keep canned boneless salmon on
hand for making salmon patties or flaking on salads.
• Buy omega-3 enriched eggs.
• Reduce the use of trans-fat in your diet to as low as possible.
Partially hydrogenated oils found in some cakes, cookies, crackers and
chips are major culprits
• Limit saturated fat to less than 10 percent of calories. Choose lean
cuts of meat and poultry, opt for more meals built around beans and peas
(aim for 3 cups per week).
Reduce the salt in your diet (try putting the salt shaker away for a week!)
Maintain a healthy blood pressure (see your health care provider to check!)
STOP SMOKING
Limit alcohol consumption
Develop a lasting exercise program. (If exercise is a 4 letter word in your world, change
this term to ‘moving your body’; ‘play’ or ‘dance’. Just get out and MOVE!
• Move at least 30 minutes per day to avoid chronic diseases
• Move at least 60 minutes per day to prevent weight gain as you age.
• Move at least 60 – 90 minutes per day to help lose weight and keep it
off.
Remember that you were given one
heart, one mind and one body for your whole life! Taking care of your heart,
body and mind takes care of you so you can take care of those you love! Give
yourself the gift of great NUTRITION for Life. For more information, see your
health care provider for a heart check up today. You can also check in with
your Registered Dietitian today for more health filled tips on keeping your
heart at its best!
