“Put Your Best Fork Forward” this month and think about what you eat.
The key is starting with small changes, then working your way up to making healthier, lasting changes that you can enjoy for a lifetime – one forkful at a time.
Start by following these simple tips to make eating healthy a reality:
Create a menu with a variety of your favorite, healthy foods.
Stop those fast-food quick trips.
Cook more at home and experiment with healthier ingredients.
Eat and drink the right amount for you.
Invest in smaller portion sizes.
Be physically active most days of the week.
Contact a registered dietitian nutritionist. RDNs can help you provide simple nutritional advice that meets your lifestyle.
Choose water over soda and sugary drinks.
The 2015-2020 Dietary Guidelines for Americans is a good place to go next. Whether you are planning meals to prepare at home or making selections when eating out, put your best fork forward to help transition into a healthy eating style.
The Dietary Guidelines for Americans recommends the following:
Eat more fruit, vegetables, whole grains and low-fat or fat-free milk and milk products.
Fruits and vegetables can be fresh, frozen or canned.
Eat lean meats, poultry, fish, beans, eggs and nuts.
Make sure your diet is low in saturated fats, trans fats, salt (sodium) and added sugars.
Start checking the Nutrition Facts labels on cans and packaged meats and fish for total fat and saturated fat amounts. You should be choosing foods that say they are low in saturated fats and trans fats. This helps reduce your risk of heart disease. Most of the fats that you eat should be monounsaturated and polyunsaturated oils.
Most of your food choices should be packed with vitamins, minerals, fiber, and other nutrients, and lower in calories. Making smart food choices can help you stay healthy, manage your weight, and allow you to be more physically active.
Dark green vegetables such as leafy greens and broccoli and orange vegetables including carrots and sweet potatoes are extremely healthy. Eat more fish like salmon as well as beans and peas for protein. You should also be eating at least three ounces of whole-grain cereals, breads, crackers, rice or pasta every day.
Dark green vegetables such as leafy greens and broccoli and orange vegetables including carrots and sweet potatoes are extremely healthy. Eat more fish like salmon as well as beans and peas for protein. You should also be eating at least three ounces of whole-grain cereals, breads, crackers, rice, or pasta every day.