Handout: 6 Easy Steps for Healthful Eating
Adopting healthful eating habits can significantly improve your overall well-being. Here are six easy steps to help you eat more healthfully:
1. Incorporate More Fruits and Vegetables
Aim for Variety: Include a wide range of colorful fruits and vegetables in your diet. This ensures you get a broad spectrum of nutrients.
Make it Convenient: Keep pre-washed, cut fruits and vegetables ready for quick snacks and meals.
Get about 4-5 cups of fruits and vegetables per day. By incorporating them at every meal this is pretty easy to do.
Check out MyPlate that guides you to fill your plate half way with fruits and veggies at every meal.
2. Choose Whole Grains
Switch to Whole Grains: Opt for whole grain bread, brown rice, quinoa, and oatmeal instead of refined grains like white bread and pasta.
Read Labels: Look for "whole grain" or "whole wheat" as the first ingredient on food labels.
Try to consume fewer processed grains like pastries, cookies, and crackers since they lack the nutrients and fiber of cooked whole grains.
3. Balance Your Protein Sources
Variety is Key: Include a mix of lean proteins such as poultry, fish, beans, lentils, tofu, and nuts.
Limit Red and Processed Meats: Reduce your intake of red and processed meats, which can be higher in saturated fats and sodium. Make simple switches a few times per week.
4. Limit Added Sugars and Salt
Read Labels: Check nutrition labels for added sugars and high sodium levels, especially in processed foods.
Natural Sweeteners: Use natural sweeteners like fruit to add sweetness to your dishes.
Try herbs and spices instead of salt for flavoring.
Cook more so you are eating fewer processed foods and restaurant foods.
5. Stay Hydrated with Water
Drink Plenty of Water: Aim to drink at least 8 cups of water a day. Hydration is crucial for overall health and can help control hunger.
Limit Sugary Drinks: Reduce consumption of sugary beverages like soda, energy drinks, and sweetened teas.
6. Practice Portion Control
Mind Your Portions: Use smaller plates and bowls to help control portion sizes and avoid overeating.
Listen to Your Body: Eat slowly and stop eating when you feel full. Pay attention to hunger and fullness cues.
Implementing these steps can help you build a foundation for a healthier diet, improving your energy levels, mood, and long-term health.
Ramen bowls are a great way to use up leftovers. This one contains ramen noodles, snow peas, mushrooms, corn, green onions, sesame seeds, hard boiled eggs and a delicious low-sodium broth.
