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Eight Tips to Help You and Your Family
Achieve Better Health
By making small changes in your diet you can set a healthy example for your children and grandchildren. Don't try to throw out all habits at once. It's easier to make your changes in stages and keep your eyes on the goal of a healthy lifestyle. Any healthy change counts toward a healthier you!
- Eat Less, Move More! By cutting 100 calories a day out of your diet Eat Less, Move More! It does not get much simpler than that. By cutting 100 calories a day out of your diet & increasing activity everyday, adults can see tremendous changes in their health.
- Eat More Fresh Fruits & Vegetables. Americans rely too much on pre-packaged processed foods. These foods lack many of the nutrients our bodies need. Simply adding a piece of fruit & an extra 1/2 to 1 cup of vegetables everyday will supply your body with more vitamins, minerals and phytonutrients (plant based nutrients packed with disease fighting food chemicals).
- Drink more water, less sweetened drinks. Pay close attention to what you drink. It's easy to take in extra calories from liquids. Your best choices are water, fat-free milk, or 4-6 ounces of 100% fruit juice. Diet sodas may be a good choice to provide occasional variety to your drinks.
- Eat out less often. Take the time to fix your own meals. The benefits will be tremendous. Regardless of where you dine out, restaurant foods tend to be higher in fat, sodium, and calories. Fixing your own foods allows you to control what is added and how much you eat. Use a meal starter, like boxed whole wheat couscous and frozen veggies or start with recipes that are under 30 minutes for preparation and cook time.
- Forget the Fads. Diets or products that promise quick weight loss without any exercise or encourage you to avoid certain foods are not going to help you in the long run. While some of these diets or products may actually promote weight loss, they will not help you keep it off. Remember, it's easy to lose weight. The struggle is to keep it off!
- Exercise, Exercise, Exercise. If you are trying to lose weight, improve blood sugar, blood pressure, cholesterol levels, or energy levels, exercise is a key component. Exercise does not mean having to go to the gym. Simply get out and walk more often. Try to increase your walking time. The more activity you add to your daily routine, the more benefits you will see.
- Forget Your Weight! There is more to health than weighing a certain amount. Focusing on your weight is not your goal. Remember, your goal is to improve your health through increased exercise and better food choices. Making those changes may result in weight loss but more importantly, those changes should improve your health.
- Smile! A positive attitude helps you meet your new goals. Surround yourself with people and things that will help you keep a positive attitude.
John H. Lamberson, MS, RD, LDN, CDE is a Registered Dietitian and Certified Diabetes Educator in North Carolina. He and his wife, Angie, are the owners of Nutrition Pair, LLC. Find our more about their nutrition expertise at www.nutritionpair.com.
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