Proper nutrition can also help prevent and manage various common diseases such as certain cancers, high blood pressure, type 2 diabetes, obesity, heart disease, and osteoporosis; as well as, increasing quality of sleep, increased energy, decreasing cholesterol, improve your ability to fight illnesses, decreased recovery time from injury, and over all increased well-being. Remember, fresh is always best!

Tips and Tricks for Eating Healthy

Eating Healthy Tips and Facts
  • Get a large reusable water bottle that you like. Set a goal of how many bottles to drink daily. Carrying around the bottle will be a constant reminder to drink, also you will notice when it is heavy, full, and needs to be drank. Set reminders every two hours to refill your bottle. Drinking more water will decrease you want to snack and feelings of hunger. Very often snacking is out of boredom and not hunger, so sipping on something will may replace snacking. Add sugar free and as natural as possible flavor drops to mix up the flavor. Try sparkling water to get the fizz satisfaction.
  • Eat more of these foods: fruits and vegetables, whole grains, fish and seafood, vegetable oils, beans, nuts, and seeds.
  • Eat less of these foods: whole milk and other full-fat dairy foods, red meat, processed meats, highly refined and processed grains and sugars, and sugary drinks.
  • Do not go cold turkey: It is easy to get hyped up when reading about healthy practices, and it becomes tempting to conjure up ideas of completely dumping old habits immediately for new healthy ones. However, if one takes this approach and attempts to go cold turkey on their once unhealthy eating, then the new healthy habits are unlikely to stick due to them feeling starkly different from old habits. To successfully adopt new and improved habits that stick, it is necessary to taper off old unhealthy ones for a slower, smoother transition into a healthy lifestyle. For example, if a person reads that the two spoonfuls of sugar they add to their morning coffee is unhealthy, and they attempt to immediately switch to black coffee, most likely the new flavor will taste extremely different and unsatisfying, Then, they will ditch the idea and revert back to their two spoonful’s of sugar in order to get the sweet satisfaction. However, if instead of going cold turkey, the person began by cutting two spoonfuls into one and a half, then eventually one spoonful, then overtime work their way to zero, they will be much more likely to stick with their new habit and not miss the old.
  • Eating healthy on a budget: no waste, shop every few days, plan meals and stick to your list, cook at home, make sizable portions and save the leftovers, buy generic brands, stock up on sale items, don’t buy junk food, buy cheaper cuts of meat, replace meat proteins for plant proteins, buy fruits and vegetables that are in season, coupons, grown your own produce.
  • Eat foods high in potassium to help flush out the sodium ex: bananas, parsley, tomatoes, peppers, and radish.
  • Healthy snack ideas: Nuts, portion size is about one palm’s size. Whole grain seed and nut crackers. Sweets & beets chips. Hummus with carrots or peppers. Roasted sweet potato with avocado. Apples or celery with nut butter. Ezekiel bread or a rice cake with peanut butter, chia seeds, and a drizzle of honey, can top with banana slices. Tuna on Ezekiel bread or sweet potato slices.
  • There are roughly 3,500 calories in one pound. If you eat in a surplus of 500 calories a day for one week, you will gain one pound.
  • Coffee creamer for almond milk and maple syrup, when you add the sugar separately you are much more conscious of how much you are adding
Foods to Help Lower Your Cholesterol
  • Fatty Fish
  • High-Fiber Fruit
  • Avocado
  • Beans and Legumes
  • Olive Oil
  • Nuts
  • Soy
  • Red Wine
Easy Swaps for Healthier Eating
  • Soda for infused water or flavored carbonated water ex: La Croix
  • Conventional salad dressing for balsamic vinegar, olive oil, sea salt, and fresh cracked black pepper
  • Oatmeal instead of sugary breakfast cereal
  • Lightly buttered popcorn for chip
  • Fruit for snack bar
  • Protein bars for granola bar
  • Sweet potatoes for regular potatoes
  • Olive oil for vegetable oil
  • Quinoa for rice or pasta
  • Homemade popsicles for store bought
  • Sprouted grain bread instead of white sliced bread
  • Ground turkey for ground beef
  • Natural peanut butter for conventional peanut butter
Harvard Healthy Eating: Get To Know Your Food Labels

Harvard Healthy Eating Plate: Building a Balanced Meal

Read about Harvard’s “Healthy Eating Plate” which has recommendations for portioning healthy, well-rounded meals.

Additional Resources

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