10 Simple Tips for Healthy Nutrition
- Get the kids involved if you want them to eat healthier: Make it easier and fun to prepare fresh meals at home and eat fast food less often by involving your kids in the kitchen.
- Limit soft drinks: Drink fewer soft drinks or sugary drinks, and drink more water. It is recommended that adults drink 2-3 Liters of water each day.
- Get your plate in shape: Make half of your plate fruits and vegetables and make at least half your grains whole.
- Cut back on sodium and empty calories from solid fats and added sugars.
- Eating at a restaurant does not have to sabotage a healthy diet. Use smart-eating strategies by planning ahead and and choose foods from the menu carefully to keep you on your plan.
- Eat slowly: It takes about 20 minutes for your brain to get the message from your stomach that you are no longer hungry. Fast eaters often are overeaters, while slow eaters tend to eat less and are still satisfied.
- Be aware that calories are energy. Most older adults need fewer calories than in their younger years. The number of calories you need each day depends on your age, gender and activity level.
- Make healthy choices daily: Practicing good nutrition and engaging in a healthy lifestyle means making choices. Reduce your intake of foods high in fat and calories and replace them with healthier choices by replacing "not-so-healthy" choices with healthier substitutes.
- Plan your weekly menu, make a grocery list, and then go shopping. Being organized keeps your waistline and your wallet intact.
- Distribute your intake throughout the day. The body does well with four to five meals/snacks during the day, with a higher intake earlier in the day, as opposed to the evening.
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