Health Tips
Here are a few tips from the food and nutrition experts at the Academy of
Nutrition and Dietetics:
· Make half of your plate fruits and
vegetables: Eat a variety of vegetables, especially dark-green, red and
orange varieties. Add fresh, dried, frozen or canned fruits to meals and
snacks.
· Make at least half your grains whole: Choose 100 percent whole-grain
breads, cereals, crackers, pasta and brown rice. Check the ingredients list on
food packages to find whole-grain foods.
· Switch to fat-free or low-fat milk: Fat-free and low-fat milk have the
same amount of calcium and other essential nutrients as whole milk, but less
fat and calories. For those who are lactose intolerant, try lactose-free milk
or a calcium-fortified soy beverage.
· Vary your protein choices: Eat a variety of foods from the
protein food group each week, such as seafood, nuts and beans, as well as lean
meat, poultry and eggs. Keep meat and poultry portions small and lean. And be
sure to choose seafood as the protein at least twice a week.
· Cut back on sodium and empty calories
from solid fats and added sugars: Compare sodium in foods and choose those with lower numbers,
and season your foods with herbs and spices instead of salt. Switch from solid
fats to healthy oils like olive and canola oil. Replace sugary drinks with
water and choose fruit for dessert.
· Enjoy your foods but eat less: Avoid oversized portions. Use a
smaller plate, bowl and glass. Cook more often at home where you are in control
of what’s in your food. When eating out, choose lower calorie menu options.
· Be physically active your way: Adults need at least 2 hours and 30
minutes of physical activity every week. Choose activities that you enjoy, and
start by doing as much as you can.
. Avoid the Mid-Afternoon Energy Slump:
Hello
Loyal Soup People! This week I’d like to chat about the mid-afternoon energy
slump. So many people lose steam by early to mid afternoon and have a tough
time getting through the day. I’m a big proponent of a 15 minute mid-day nap.
However, sometimes our eating habits are the culprits when it comes to energy
slumps.
