What you eat not only impacts your health, but it also impacts the health of your children and all your loved ones.
Making informed food choices involves considering a variety of factors, including nutritional value, personal dietary needs and preferences, and food safety. Here are some tips to help you make informed food choices:
- Read food labels: The nutrition label provides information about the amount of calories, fat, protein, carbohydrates, and other nutrients in a food. Use this information to choose foods that are high in nutrients and low in unhealthy ingredients like sugar and saturated fats.
- Choose whole foods: Whole foods like fruits, vegetables, whole grains, and lean proteins are generally more nutritious and less processed than packaged or processed foods.
- Balance your diet: A healthy diet should include a variety of foods from all the food groups in appropriate portions to provide a balance of nutrients. Aim for a diet that is high in fiber, protein, healthy fats, and vitamins and minerals.
- Consider your personal dietary needs and preferences: If you have specific dietary needs or preferences, such as a food allergy, intolerance, or religious or cultural restrictions, make sure to choose foods that meet those requirements.
- Avoid foodborne illness: Practice safe food handling and preparation techniques to reduce the risk of foodborne illness, such as washing your hands and produce, cooking meat and poultry to the appropriate temperature, and storing food properly.
- Be mindful of portion sizes: Overeating can contribute to weight gain and other health problems, so be mindful of portion sizes and avoid overeating.
- Consult a registered dietitian or health coach: If you have specific questions about your nutritional needs and/or dietary requirements, consider consulting a professional who is knowledgeable in nutrition for personalized advice and recommendations.
“Ironically, the side effects of eating healthy can be not having to take drugs.”
– Michael Greger, ND
Developing healthful eating and physical activity habits is important for maintaining good health and reducing the risk of chronic diseases.
Although it does take effort, it is possible with time and consistency.
Here are some tips to help you develop healthful eating and physical activity habits:
- Set realistic goals with a plan: Start by setting realistic goals that are achievable and sustainable. For example, aim to eat five servings of fruits and vegetables per day or to walk for 30 minutes three times a week. Then, gradually build up to reach optimal nutrition and activity levels based on your age goal weight and lifestyle. Create a plan that outlines specific actions you can take to achieve your goals. This might include planning healthy meals and snacks or scheduling time for physical activity.
- Make gradual changes: Making gradual changes to your diet and activity level can help you develop habits that are more sustainable over time. Start by making small changes, such as swapping out unhealthy snacks for healthier options or taking the stairs instead of the elevator.
- Be mindful of your eating habits: Pay attention to your hunger and fullness cues and avoid eating when you’re not hungry. Eat slowly and savor your food, and avoid distractions like TV or phones while eating.
- Incorporate physical activity into your daily routine that your enjoy: Look for ways to incorporate physical activity into your daily routine that you enjoy, whether it’s dancing, hiking, playing a sport, taking a walk during your lunch break or doing a quick workout at home. This will make it more likely that you’ll stick with your exercise routine.
- Get support: Seek support from friends and family members, join a support group or exercise class to help you stay motivated and accountable. You may even opt to hire a coach who can help keep you accountable.
Remember that making informed food choices and developing healthful habits takes time and effort, but the benefits to your health and well-being are worth it.