Healthy Eating Tips

Move It! For Your Health

Healthy Eating Tips

Need some good ideas for a dessert that won't make you feel too guilty? Try angel food cake topped with fresh berries, frozen low-fat yogurt, graham crackers, or pudding made with 1% milk.

You should try not to snack in between meals. But if you do, try to eat slowly and savor your snack, and go for nutritional value with things like fruit, veggies, and whole grain products.

The next time you have a sweet tooth, instead of reaching for cookies or candy, try a small can of fruit or dried fruit, graham crackers, or a fruit bar.

You've tried the leftover turkey sandwich, now try the leftover turkey salad! Add a few pieces of turkey to a generous portion of mixed greens and sliced veggies. It's low in fat and a good source of protein and fiber.

Healthy and portable midday snacks include: carrots and humus, an apple and cheese, fruits and nuts, and whole grain crackers and peanut butter.

Avoid sugary soda or fruit flavored drinks. Some contain as many as 10 teaspoons of sugar. Instead try club soda with lemon or lime, or mix club soda with a little fruit juice.

When it comes to snacking, choose foods that have little or no added sugar, salt, and fat. Look for foods that have natural health protectors like fiber and vitamins. Your best bets are fruits and vegetables.

Here are a few easy snack ideas. Try low-fat yogurt, rice cakes, a piece of fruit, air popped popcorn, or low-sugar cereal.

The next time you snack, instead of crackers, chips or cheese puffs try: sliced veggies dipped in low-fat dressing, whole wheat pretzels, or a mix of oat squares and mini shredded wheat.

Dairy products have important nutrients your body needs. Unfortunately, many people think they're fattening and unhealthy. But dairy products contain calcium, vitamin D, and protein - - just opt for low-fat varieties.

Does eating after 8pm cause weight gain? Not necessarily. It doesn't matter what time of day you eat - - it's how much you eat during the whole day, and how much exercise you get that makes you lose or gain weight.

It's a myth that skipping meals is a good way to lose weight. The fact is that your body needs a certain number of calories and nutrients each day to work properly. Skipping meals may also encourage you to snack more throughout the day.

Fish is part of a healthy diet. Although it has some fat and cholesterol, its levels are low. Fish is also a good source of protein. Always eat fish baked, broiled, or grilled - never fried.

It's a myth that nuts are fattening and you should not eat them to lose weight. The truth: although they can be high in calories and fat, nuts are low in unhealthy saturated fat, and are a good source of protein and fiber.

Need some healthy and quick breakfast ideas? Try low-fat yogurt with granola,oatmeal with low-fat milk, whole wheat toast with a small amount of peanut butter, or low-sugar cereal with low-fat milk."

Replace regular sod with diet soda - or water.  Try to drink an extra glass of water each day or a glass of water with every soda that you drink!

Put mustard or vinegar instead of butter and mayonnaise on sandwiches.  You can also replace regular salad dressing with fat-free or low-fat version.

Milk is an important part of our diet.  Try switching from 2 percent to 1 percent milk or even to skim milk.  If you eat cereal this is another way to cut down on calories.

Baking, broiling, and roasting are the healthiest ways to prepare lean meat.  Trim any visible fat before cooking, and cook in a non-stick pan and use nonstick spray to prevent the over-use of butter and oils.

Don't skip breakfast.  Eating in the morning gives your metabolism a good boost.  Try something quick like low-fat yogurt, whole wheat toast with a little peanut butter, or a low sugar cereal.

Before you head to your local grocery store, there are pre-shopping steps that can make your trip a whole lot easier, help you pick the most nutritious foods available, and help you save money to boot.  Keep these tips in mind to get started down the right aisle!

Know the layout of your store.  You'll move faster.

  • Check newspaper ads for foods on sale. Use discount coupons only if they're for items you really buy.
  • Eat before shopping. If you go to the store hungry, you're likely to buy things you don't really need.
  • Keep a list of foods you usually buy to compare regular and sales prices.
  • Read labels carefully for ingredient and nutrition information.

Go ahead and plan for leftovers.  It's a great time-saving technique for any busy cook.  Just be sure to double the amount of ingredients on your shopping list, too.

Use leftovers creatively in salads, stir-frys, soups, casseroles or sandwiches.

Stay healthy - Stay home.  It may seem like it takes less time to eat out, but that's not always true.  In fact, driving, ordering and waiting for your food often takes longer than cooking dinner.  You can spend the time calmly with your family instead of in a loud restaurant.

Put well-being and relaxation on the menu.  Setting aside 30 minutes to plan before grocery shopping can end up saving you lots of time, money and stress.

Choose what's good for you.  There are so many choices at the supermarket - good bad and in between.  Because eating well can conflict with convenience, it's important to have nutritious meals and snacks readily available:  whole wheat bread, crackers or bagels; peanut butter; light yogurt; low-fat cheese; tuna lunches to go all work.

Pack a not-so-plain brown bag.  When you pack lunches, adding variety will make them more interesting, as well as healthy.  Put something fun in the bag or nice note.

No need to diet, just slim down.  Sometimes a simple tweak can lead to significant weight loss over time.  Have an English muffin instead of a bagel.  Eat an orange & skip the juice, Control your condiments by eating mustard instead of mayo, instead of a roll eat your sandwich in a wrap and if you eat ice cream try very small portions.

Weight loss can't be forced on children.  Provide kids what they need, and take care not to make them feel worse.  A few good books include Teenage Waistland:  A Former Fat Kid Weighs in on Living Large, Losing Weigh and How Parents Can (and can't) Help by Abby Ellin and I'm, Like, So Fat! By Dianne Neumark-Sztainer.

With a little cooking instruction from parents plus help from convenience items, teens can provide a head start on dinner and learn skills they'll need when they are out on their own.  And they will be. Honest!

Using the slow cooker, making Mexican food, preparing a potato bar, cooking soup and making chili using a pack of seasoning are all meals that you can teach your teenager how to make.

Let your children help you with your shopping list.  If they ask for a high fat or calorie item, ask them to think of an alternative.

Don't make your children feel guilty about their weight.  Be positive, be a role model, encourage them and help them find friends to help.  Teach your children to make smart choices during their day.

5 Foods that can add years to your life.  New research suggests that including a combination of antioxidants on your plate yields a more powerful advantage than eating any one type of antioxidant food alone.  Here are some suggestions:  Spirulina (blue-green algae), Cranberries,, blueberries or blackberries, Leafy greens (kale or spinach) Almonds and Walnuts, Flaxseed.

Focus your Vision - Foods for Sight!  Following are some foods that are good for your sight:  Spinach, Broccoli, Kale, Swiss Chard and Collards, Orange Fruits & Vegetables, Corn and Cold-Water Fish such as tuna, mackerel, sardines and salmon.