Ten Tips To Address Nutrition In Your Diet

Perhaps you are consuming too many fat calories and sodium, or not enough fiber & dairy...
Are you eating adequately from each food group, for your age, gender & height?

Stock up on healthy food at home: You will not eat what you do not have. Empty your shelves/ fridge of junk foods and instead stock up on healthy items such as low fat cheese, low fat or fat free yogurt, fresh fruit, vegetable sticks, sprouts, rice cakes, edamame, pretzels, low fat popcorn and baked chips.

Try out a new food that you have not tried before e.g. If you have never tried tofu or edamame, promise yourself that you will do so with an open mind, and you may surprise yourself (and then again you may not - which is okay). Try brown rice instead of the traditional highly polished white rice or whole wheat burger buns instead of the regular burger buns

Try out a new, healthier substitute for the old traditional favorites. Have baked potato and salsa (instead of sour cream), use yogurt cheese in dips instead of the traditional sour cream, and try herb crusted potatoes baked with a little olive oil instead of potato au gratin.

Eat a good breakfast which has a complex carbohydrate, a protein, a fruit and a dairy item.

Keep the gap between meals to less than 4 hours. Anything longer and hunger will make you overeat the next time you eat and interfere with your metabolism

Make meal time an important family time: Eating meals together allows the family members to enjoy their meals rather than to rush through them (if you eat while working) or `sleep eat' through them (if you eat while watching TV). It also inculcates good eating habits in the children.

Take time to chew the food. It takes 20 minutes for the stomach to tell the brain that it is full. Put your fork down in between meals to allow yourself to know when you are sated.

Stay away from processed foods. Remember the less processed the food, the higher the potassium content. Potassium is good for the blood pressure and the heart.

Learn to say no. It is okay to refuse second servings. After all it is your body. Just say no politely. If you do not want to waste food split it with someone else or if eating out, doggy bag it and take home

Read nutrition labels to educate yourself on the foods you eat. Look at the serving size, the nutritional information and the ingredients listed. If you do not know how to read labels get help from your dietitian.

NutritionVista

User Comments

10 December, 2011 | Vijayalakshmi Iyengar | Reply

National Nutrition Month is basically a nutrition education and information campaign created annually in March by the American Dietetic Association.
The aim of the campaign is to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits.
If we start working on it from NOW and make our changes slowly, diligently as it is difficult to change habits that have set over years and we will be ready to fit into the theme for 2012.
The theme for March 2012 is "Get Your Plate in Shape."

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