Check out these quick tips from DaVita Dietitians to help live a healthy lifestyle during National Nutrition Month® and beyond!

1. Bite into a Healthy
Lifestyle: Words to Eat By
Join DaVita Dietitians in
celebrating National Nutrition Month®
March 2015
© DaVita Healthcare Partners, Inc.

2. Resist Temptation
Example:
No junk food in cupboard = No junk food watching TV

3. Love Your Heart
Just 150 minutes a week
of moderate activity
improves heart health
150 minutes is
30 minutes a day - five days a week
Try these:
Biking, walking, swimming, jogging
or other aerobic activity

4. Savor the Flavor
Slow eating = less food & more joy
Slow eating tips:
 Chew each bite 25 times
 Taste the flavor and feel
the textures
 Put down your fork or
chopsticks between each
bite

5. 7-Minute Workout
The New “Smoke Break”
No time to work out?
Try the
7-Minute Workout
in your office, break room,
or outside
to replace what
used to be a “smoke break”
Learn More @ Scientific 7-Minute Workout-NYTimes.com
OR
Download the Free 7-Minute Workout App

6. How SWEET It Is
Be cautious about
sugar substitutes:
 Experts recommend use of sugar
substitutes in moderation and with
caution
 When possible, avoid or significantly limit
use of artificial sweeteners like sucralose
and aspartame
 Check products labeled "low calorie,"
"diet," "sugar free," or "no sugar added"
to see if they contain artificial sweeteners

7. Drink Before You Eat
Is it Hunger or is it Thirst?
 Thirst can be disguised as
hunger
 Drink 8ounces of cold
refreshing water before eating
 When drinking, avoid calorie-
laden beverages – save your
calories for food

8. Satisfy Your Sweet Tooth
Go NATURAL…
with vegetables
 Sweet vegetables include
beets, corn, carrots,
onions, parsnips, sweet
potatoes, squash
 Roasting vegetables
enhances sweetness

9. Pasta With a Different Twist
Spiralize Vegetables into “Pasta”
Higher in Nutrition! Lower in Calories!
Just Add Your Favorite Sauce

10. What Did I Just Eat?
Mindless eating can result in weight gain
Pay attention as you
eat; be in the moment
Do You Eat Mindlessly?
 Watching television
 Using computer, tablet,
cell phone
 Reading or listening to
music
 At your desk

11. Liquid Calories
 Beverage calories can add up
 Can be “empty calories”
 Drink water throughout the day to keep you
feeling full and energized

12. Look at the “whole” picture
to expand your grain choices
Try different grains to find your favorites
Look for “100% Whole Grain” on the label

13. What You Eat Matters
 There are over 50 nutrients the body needs
every day to function properly
 Maximum body performance is enhanced
by maximum nutrition

14. Fast and Healthy Fast-food Tips
Search the menu board for calories:
o Aim for less than 500 calories per
meal
o Pass on calorie-laden beverages
o Avoid fried and breaded items
o Choose low-fat dressing and
request it “on the side”
o Skip the high-fat toppings like
croutons, bacon bits, crispy noodles
and cheese
Super-Sized Meals might lead to a Super-Sized You

15. A Healthy Balance
Create a balanced schedule:
o Include time for family, work, and for
yourself
o Learn to say no when appropriate
o Don’t let perfect get in the way of good

16. Take care of your body.
It has to last a lifetime.
Incorporate these tips into your healthy plan