1. 13 HealthTipsfor
Dedicate yourself toahealthylifestyle withthese food,nutritionandexercisetips.
1. Eat Breakfast
There’snobetterwayto start your morningthanwitha
healthybreakfast.Include leanprotein,wholegrains,fruits
and vegetables.Tryoatmeal cookedwithlow-fatmilk,sliced
almondsandberries,ortop a toasterwaffle withlow-fat
yogurtand fruit.Findmore quickbreakfastideasat
https://oke.io/ud5Z
2. Make Half Your Plate FruitsandVegetables
Fruitsand veggiesaddcolor,flavorandtexture plus
vitamins,mineralsandfibertoyourplate.Make 2 cupsof
fruitand 2 ½ cupsof vegetablesyourdailygoal.Don’tlet
winterstopyoufromenjoyingproduce.Itmaybe harder
to findfreshoptions,butfrozen andcannedare great
alternatives.See “20Ways to EnjoyMore Fruitsand Vegetables” https://oke.io/ud5Z
2. 3. Watch PortionSizes
Do youknowif you’re eatingthe properportionsize?Getoutthe measuringcupsandsee how close
your
portionsare to the recommendedservingsize.Usingsmallerplates,bowlsandglassescanhelpyou
keep
portionsundercontrol.Use half yourplate for fruitsandvegetablesandthe otherhalf forgrainsand
leanmeat,
poultry,seafoodorbeans.Tocomplete the meal,addaglass of fat-free orlow-fatmilkoraservingof
fat-free
yogurtfor dessert.Visitwww.choosemyplate.gov.
4. Be Active
Regularphysical activitylowersbloodpressure andhelpsyourbodycontrol stressandweight.Startby
doing
whatexercise youcanfor at least10 minutesata time.Childrenandteensshouldget60 or more
minutesof
physical activityperday,andadultsshouldgettwohoursand 30 minutesperweek.Youdon’thave to
hitthe
gym—take awalkafterdinneror playa game of catch or basketball.
5. Fix HealthySnacks
Healthysnackscan sustainyourenergylevelsbetweenmeals.Wheneverpossible,make yoursnacks
combination
3. snacks.Choose fromthe MyPlate foodgroups:whole grains,fruits,vegetables,low-fatorfat-free dairy,
lean
proteinornuts.Try low-fatyogurtwithfruit,whole-graincrackerswithlow-fatcheese,orasmall
portionof
nutswithan apple or banana.For more snack ideas,see “25 HealthySnacksforKids”and “Smart
Snackingfor
AdultsandTeens”at www.eatright.org/nutritiontipsheets.
6. Get to KnowFoodLabels
Ever wonderaboutwhatthe numbersinthe NutritionFactspanel reallymean?Or,the difference
between
“reducedfat”and “lowfat”? The Food andDrug Administrationhasstrictguidelinesonhow foodlabel
terms
can be used.Tolearnmore about foodlabels,see “ShopSmart – Getthe Facts onFood Labels”at
https://oke.io/ud5Z
Eat Right
Food,NutritionandHealthTipsfromthe Academyof NutritionandDietetics
