5 Steps to A Healthier Diet

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Written By Judy Doherty, MPS, PCII

You may be one of the 95%?of Americans who don’t often follow the new Dietary Guidelines for Americans recommendations. Now is the time to jump-start a healthier diet - and here are 5 easy steps to send you on your way!1. Buy and eat more fruit during the day. Start with breakfast and include fruit for your snacks and dessert.2. Start your day with a MyPlate breakfast - use a whole grain cereal, skim milk or yogurt and fresh fruit. If you don’t have time you can pack these items to take with you for a good start on your day.3. Eat a big salad for lunch or dinner or both!?Make a large low-fat salad the centerpiece of your meal at least once a day. Low-in-fat means that the salad is made mostly of vegetables and topped with vinegar or lowfat salad dressing. Keep fattier ingredients like egg yolks, cheese, croutons and oil to a minimum if at all. Nuts add crunch and are a better alternative to croutons and cheese - but use sparingly.4. Include more heart-healthy protein options in your meals. Dried legumes like beans and lentils should be part of your diet every week. Fish also makes a good option when it is baked, broiled or grilled. Egg whites and chicken or turkey breast, without skin, are naturally low in fat.5. Start getting enough milk and yogurt. MyPlate and the Dietary Guidelines both call for at least 3 cups per day for most individuals.FMI visit www.health.gov.Healthy Shopping Must Haves:_______ Dark green lettuce_______ Variety of veggies for salads_______  Fresh veggies in season_______  Frozen veggies_______  Low-sodium pasta sauce_______ Bananas_______ Apples, pears_______ Tangerines_______ Other fresh fruits in season_______ Brown rice_______ Whole grain pasta_______ Oatmeal_______ Whole grain cereal_______ Whole wheat bread or pita_______ Skim milk_______ Nonfat light yogurt_______ Fish (nonbreaded)_______ Nuts_______ Lentils_______ Split peas_______ Dried beans (or no-salt canned)

“More than 90 million Americans are affected by chronic diseases and conditions that compromise their quality of life and well-being. Overweight and obesity, which are risk factors for diabetes and other chronic diseases, are more common than ever before. To correct this problem, many Americans must make significant changes in their eating habits and lifestyles.” – Dietary Guidelines Secretaries

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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