Nutrition: 10 tasty tips to help keep you well
A long and healthy life—we all hope for that. But are we eating the things each day that can help us achieve that wish?
“There’s truth to the saying, ‘You are what you eat,’” says Melissa Barry, RD, Clinical Nutrition Manager at Mercy Fitzgerald Hospital. “Our bodies are fueled by the foods that we eat—so we need to make the right choices. It’s like if you put the wrong gas in your car. It’s not going to run right—you’ll be a little sluggish.”
Your prescription for good health
When you fill your plate, you’re not just fueling up. Over time, you could be helping to curb some serious health risks. That’s because eating right can help you control factors such as weight, blood pressure and cholesterol.
When you dish up foods such as fruits, veggies and whole grains, you get natural compounds that may help reduce the risk of some diseases,” Barry says.
“The key is to make healthy eating and portion control a way of life—along with exercise,” Barry notes. “And when you make healthy changes gradually, they’re more likely to stick.”
10 healthy changes
So here are 10 everyday ways for healthier eating. Post this handy list on your fridge as a helpful reminder.
Out with the bad, in with the good: Simple tips for your kitchen
- Pile on the produce every day. Work some into your favorite recipes. Think spinach in pasta sauce, bell peppers in sandwiches or pineapple on pizza.
- Harvest a healthier grain. On your next shopping trip, pick up some brown rice and whole-grain bread, tortillas or pastas.
- Try one of these snack solutions. Spread 1 tablespoon of peanut butter on apple slices. Or microwave a whole-wheat tortilla with peppers and low-fat cheese.
- Pack away the frying pan. Make your next meal grilled, baked or steamed.
- Spice it up! Flavor foods with savory spices or herbs, not salt.
- Stop eating when you’re full. Turn leftover chicken into tomorrow’s tacos.
- Be lean with protein. Remove skin from poultry and fat from other meats. And don’t forget that other protein powerhouse: beans.
- Back away from butter. Use a touch of olive or canola oil when sautéing.
- Net some seafood. Take a break from red meat, and serve up some heart-healthy salmon or trout instead.
- Taste something new. Explore the produce aisles or visit a farmers market to see what’s in season.