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Healthy Eating Tips
- Practice slowing down - eat to be satisfied, not stuffed.
- Portion size does matter. The hand is a good tool to gage the portion size of foods. A fist is about
one cup of anything. The palm (not including the fingers or thumb) is about three ounces of meat.
- Boost your intake of fruits and vegetables. They deliver the most minerals, vitamins and fiber in a natural food form.
- Include low-fat dairy products, lean meats, poultry, fish and legumes (dried beans or peas) for a boost of calcium and iron.
- Drink 6 to 8 (8-ounce) glasses of water every day.
- Go easy on the salt, sugar and alcohol.
- Variety, balance and moderation are keys to good nutrition.
Healthy Living Tips
- Make long term health goals which fit your lifestyle for weight management.
- Gradual changes in your eating habits along with increased physical activity can result in permanent health benefits.
- Strive to make healthy eating and physical activity part of your everyday lifestyle.
- Incorporate moderate activity over a period of time to get moving. Use stairs at work instead of the elevator;
park your car further away from the entrance door at your work site; do some backyard gardening; when watching television, get up and do
little household projects during the commercials.
- Learn to look at nutrition information on food labels when shopping.
- When finished eating at home, get up from the table and put away food so that it does not tempt you to linger and snack.
- When eating out, ask for a take home container at the beginning so you can divide your meal
when it arrives and save the extra amount of food for a later time.
- Learn to distinguish eating to fill hunger needs versus eating to fill emotional needs or boredom.
Find a new hobby or interest that is not centered on food, and keeps you from wanting to look for food.
- Allow for an occasional food treat or reward. Consider a smaller serving size.
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