Dedicate yourself to a healthy lifestyle in 2016 with these food, nutrition and physical activity tips......

15 Health Tips for 2016

Dedicate yourself to a healthy lifestyle in

2016 with these food, nutrition and physical

activity tips.

1.Eat Breakfast

Start your morning with a healthy breakfast

that includes lean protein, whole grains, fruits

and vegetables. Try making a breakfast burrito

with scrambled eggs, low-fat cheese, salsa and a

whole wheat tortilla or a parfait with low-fat plain

yogurt, fruit and whole grain cereal.

2.Make Half Your Plate Fruits and Vegetables

Fruits and veggies add color, flavor and texture

plus vitamins, minerals and fiber to your plate.

Make 2 cups of fruit and 2 ½ cups of vegetables

your daily goal. Experiment with different types,

including fresh, frozen and canned.

3.Watch Portion Sizes

Get out the measuring cups and see how close

your portions are to the recommended servings

size. Use half your plate for fruits and vegetables

and the other half for grains and lean protein

foods.  To complete the meal, add a serving of

fat-free or low-fat milk or yogurt.

4.Be Active

Regular physical activity has so many health

benefits. Start by doing what exercise you can for

at least 10 minutes at a time. Children and teens

should get 60 or more minutes of physical activity

per day, and adults should get two hours and

30 minutes per week. You don’t have to hit the

gym—take a walk after dinner or play a game of

catch or basketball.

5.Fix Healthy Snacks

Healthy snacks can sustain your energy levels

between meals, especially when they include

a combination of foods. Choose from two or

more of the MyPlate food groups: grains, fruits,

vegetables, dairy, and protein. Try raw veggies

with low-fat cottage cheese, or a tablespoon of

peanut butter with an apple or banana.

6.Get to Know Food Labels

Reading the Nutrition Facts panel can help you

shop and eat or drink smarter.

7.Consult an RDN

Whether you want to eat better to lose weight

or lower your risk or manage a chronic disease,

consult the experts! Registered dietitian

nutritionists can help you by providing sound,

easy-to-follow personalized nutrition advice.

8.Follow Food Safety Guidelines

Reduce your chances of getting sick by practicing

proper food safety.  This includes: regular hand

washing, separating raw protein foods from ready-

to-eat foods, cooking foods to the appropriate

temperature by using a food thermometer, and

refrigerating food quickly at a proper temperature

to slow bacteria growth. Learn more about home

food safety at

www.homefoodsafety.org

.

Eat Right

Food, Nutrition, and Health Tips from the Academy of Nutrition and Dietetics

9.Get Cooking

Preparing foods at home can be healthy, rewarding

and cost-effective. Resolve to learn some cooking

and kitchen basics, like how to dice an onion or

cook dried beans.

10.Dine Out without Ditching Your Goals

You can eat out and stick to your healthy eating

plan! The key is to plan ahead, ask questions

and choose foods carefully. Compare nutrition

information, if available, and look for healthier

options that are grilled, baked, boiled or steamed.

11.Enact Family Meal Time

Plan to eat as a family at least a few times each

week. Set a regular mealtime. Turn off the TV,

phones and other electronic devices to encourage

mealtime talk. Get kids involved in meal planning

and cooking and use this time to teach them

about good nutrition.

12.Banish Brown Bag Boredom

Whether it’s a lunch for work or school, prevent

brown bag boredom with easy-to-fix, healthy

lunch ideas. Try a whole-wheat pita pocket with

veggies and hummus or a low sodium vegetable

soup with whole grain crackers or a salad of mixed

greens with low-fat dressing and a hard boiled egg.

13.Drink More Water

Quench your thirst by drinking water instead of

sugary drinks. Stay well hydrated by drinking

plenty of water if you are active, live or work in hot

conditions, or are an older adult.

14.Explore New Foods and Flavors

Add more nutrition and eating pleasure by

expanding your rashopping, make a point of selecting a fruit,

vegetable or whole grain that’s new to you or your

family. Try different versions of familiar foods like

purple asparagus, Honeycrisp apples, broccoflower

or quinoa.

15.Eat Seafood Twice a Week

Seafood—fish and shellfish—contains a range of

nutrients including healthy omega-3 fats. Salmon,

trout, oysters and sardines are higher in omega-3s

and lower in mercury.

16. Cut Back on Added Sugars

Foods and drinks with added sugars can

contribute empty calories and little or no

nutrition.  Reviewing ingredients on the

food label can help you identify sources of

added sugar.