Thu. Jan 9th, 2020

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HEALTHFUL EATING, ACTIVE LIVING

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HEALTHFUL EATING

Healthful Eating, Active Living

The sooner you invest in your health, the greater the benefit! If you’re ready to eat smarter or move more, use these goal-setting steps to invest in your health and the health of your family, one easy step at a time. Audit your food choices and lifestyle. Start by keeping track of what you eat or drink, along with how much, when, and why; for example, do you snack when you feel stressed or bored? Use a food log to pinpoint eating behaviors you want to change. (HEALTHFUL EATING)

What’s Your Healthy Weight?

Set personal goals. Know what you want perhaps a healthier weight or lower cholesterol levels. And be realistic. Change doesn’t mean giving up the food you like. However, smaller portions, different ways of cooking, or being more physically active give you more “wiggle room” to occasionally enjoy foods with more calories.

Make a plan for change. Divide big goals, such as “I will eat better,” into smaller, more specific goals, such as “I will eat more vegetables.” List practical steps to achieve your goals. For example:

Goal: Eat more whole-grain foods.

Steps: Make sandwiches and French toast with whole-grain bread. Switch to brown rice. Eat oatmeal or oat flakes for breakfast. Snack on plain popcorn. Add whole barley to vegetable soups.

Be patient. Make gradual changes. Change, in the long run, takes time, commitment, and encouragement. Most health goals take a lifelong commitment. Stick with your plan, even if success takes time. Remember that small steps toward reaching a goal add up over time!

Monitor your progress. If you get off track, pick up where you left off, and start again. You can do it! Seek help from a qualified health professional. A registered dietitian can help on your fitness journey.

Reward yourself. Change is hard work that deserves recognition. Pat yourself on the back with a bike ride, a walk with a friend, a new CD, or a new outfit. Feeling good is the best reward!

Reevaluate your plan every month or two. See how changes you made the simple steps you took fit with your goals. You may even tackle a new goal!

Looking for “ Healthy Solutions”?

Do You… Yes or No
Feel confused by nutrition news and advice?
  • Yes
  • No
Get frustrated trying to control your weight?
  • Yes
  • No
Wonder what to drink when you’re thirsty, and even when you’re not?
  • Yes
  • No
Think you need to give up foods you enjoy eating healthy?
  • Yes
  • No
Feel life’s just too hectic to eat healthily?
  • Yes
  • No
Wonder how to devise a personal, customized plan for healthful eating one that’s just right for you?
  • Yes
  • No
Feel overwhelmed by all the food choices in the supermarket?
  • Yes
  • No
Wonder if the “bug” you caught might be a foodborne illness?
  • Yes
  • No
Think healthful cooking takes too much effort?
  • Yes
  • No
Think eating out a lot keeps you from eating right?
  • Yes
  • No
Feel unsure if you’re feeding your kids right?
  • Yes
  • No
Know that women have some special nutrition issues, but not know what they are?
  • Yes
  • No
Want to slow down the aging process?
  • Yes
  • No
Want to “max” your sports performance?
  • Yes
  • No
Feel uncertain about your own (or your teen’s) approach to vegetarian eating?
  • Yes
  • No
Think you have a food allergy or other food sensitivity?
  • Yes
  • No
Need help to reduce your risks for or deal with specific health problems?
  • Yes
  • No
Think you need a nutrient or an herbal supplement, but you’re not sure what and if?
  • Yes
  • No

HEALTHFUL EATING

FOOD CHOICES AND FITNESS

FOOD GROUPS TO ENCOURAGE FOR GOOD NUTRITION AND HEALTH

This post contains the content of the book American Dietetic Association Complete Food and Nutrition Guide 3RD EDITION

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