• Start with a good breakfast. Example: oatmeal, blue berries, green tea
• Use 9” lunch size plates, not 12” dinner plates for portion control
• Get enough sleep nightly
• Buy foods that contribute to good health. Example: whole foods instead of processed foods
• Eat wholegrain and vegetables for fiber and bulk
• Eat more plant protein and reduce animal protein with saturated fats
• Add healthy plant fats in moderation such as nuts and oils
• Cook with spices, dried or fresh instead of using a lot of salt and fats
• Read nutrition labels for fat. Fat contains most of the calories
• Watch out for high calorie protein bars
• Limit fresh juice to 8 oz /day, eat fresh fruits instead
• Drink water and lemon in the morning to start you engine right
• Eat small and frequent meals include snacks
• Limit or avoid sodas even diet sodas
• Drink water 30 min before each meal
• Exercise, and exercise, move more in any way you can
• Physical Inactivity – too many machines to do our work?
• Increase availability of high calorie foods?
• Too much cheap fast foods?
• Additives in food supplies such as hormones?
• Our genetic make ups?
• Not enough health education?
Eating healthy is about making good choices. Knowing what the numbers in a food label mean can help you make healthy buying decisions. Understanding the food label is one of the most important things you can learn to help you to stay on track for maintaining and improving your over all health.
Mayo Clinic Minute
HealthWorks! Healthy Living Series
Think of how it would affect the health of our young population if we all are knowledgeable about reading food labels as this young man.
• Limit intake of red meats, processed meats such as hot dogs
• Chose lean cuts such as loin cuts, 90% lean ground beef.
• Trim fat or remove skin from poultry
Good Shopping Tips for Selecting Lean Meats
District Health Department #10 Channel
MonaVie Corporate Channel
Try These Healthy Plant Protein source:
• Beans are great source of plant protein, high fiber as well.
• Try them in soups, stews, casseroles instead of meat.
• Mashed them for healthy dips
• Try veggie burgers, veggie hotdogs, and veggie sausages made from soy.
• Cook with soy milk, soy cheese, and soy yogurt instead of dairy products.
• Eat nuts and nut butter for protein and fiber but watch your portions due the fat content.
Eating too much fat is unhealthy but eating certain types of fat can have many health benefits. Discover the healthy fat and bad fat in your diet.
Mama Natural Channel
National Geographic Channel
• Avoid trans fat or partially hydrogenated fats found in many processed products.
• Read nutrition label for these bad fats.
• Limit Saturated fats found mostly in animal products.
• Use healthy plant fats such as avocado, nuts, seeds.
• Eat cold water fish, flax seeds for healthy omega-3 fats to reduce inflammation,
decrease heart disease risks.
