Six Tips to Live (Well) By

dmisom79

Good nutrition is the key to living the healthiest life possible. With the onset of National Nutrition Month this month, it's important to pay attention to what constitutes good nutrition: eat plenty of fresh fruits and vegetables, whole grains, lean meat and fish and low-fat dairy. This is easier said than done, but at the end of the day, making just small, steady changes can help you achieve a well-balanced diet. Follow these tips to maximize daily nutrition.

Eat a wide variety of foods. Foods contain varying amounts of all different vitamins, minerals and nutrients. Trying a variety of foods helps you to take advantage of the health benefits they collectively provide. Include a colorful palate of fruits and vegetables in your diet; check out your grocery store or local farmers markets to take advantage of different seasonal produce. Sample different types of fish, seafood and vegetarian options like dried beans and soy. Experiment with whole grain versions of pasta and different whole grain breads and cereals. Try the lowest-fat version of dairy products your taste buds can tolerate.

Everything in moderation. In keeping with the theme of variety, the good news is that eating well doesn't necessarily mean avoiding the decadent treats that add a little extra to special occasions. Most foods can be included as part of a healthy diet, you just need to make sure that "every now and then" doesn't quickly spin out of control. Also, it's important to pay attention to portion sizes. Have a small slice of birthday cake, a baby-sized ice cream cone or one serving of potato chips. If you find it hard to trim portion sizes of tempting treats, eat reduced fat versions or learn low-fat baking methods, such as substituting apple sauce or grated zucchini for oil.

Incorporate mercury-safe fish into your menu. Omega-3 fatty acids are a heart-healthy substance found in many varieties of fish. The National Heart Association recommends at least two 3 ½ ounce servings of fish per week, however the FDA cautions against too much fish due to mercury content. All fish and seafood contain some traces of mercury, which is especially dangerous to children and women of child-bearing age. For this reason, it's important to limit fish consumption to no more than 12 ounces per week. Salmon, tuna, sardines, herring and lake trout are all good sources of omega-3s. Try to avoid shark, swordfish, king mackerel or tilefish, as these all contain higher levels of mercury.

Eat more fruits and vegetables. Fresh produce is chock-full of the antioxidants vitamins C, A, and E as well as iron, calcium and fiber. Help your body ward off cancer and maintain digestive health by filling half your plate with a variety of fruits and vegetables at every meal. Berries contain a natural food dye, anthocyanin, which may be helpful in boosting brain power. Dark green, leafy lettuces, especially spinach, are great sources of iron and calcium.

Add flavor with spices and fresh herbs. Add zest to foods, baked goods and prepared dishes by seasoning naturally with herbs and spices. Flavoring food in this way allows it to become tastier without adding the fat and calories that come along with extra butter and sugar. Try rosemary or sage for poultry and pork, pepper and lemon for fish and cilantro for lettuce salads and fresh garden salsas. Garlic adds flavor to beef, casseroles or stir-fry recipes. Cinnamon can be sprinkled on fresh fruit and hot cereal or added to coffee grounds before brewing. Experiment with different herbs and spices to determine what you like best.

Make your grain choices whole. Whole grains have undergone very little processing, keeping the entire grain kernel intact. They supply dietary fiber to supplement heart health, maintain regularity and help prevent some types of cancer. Substitute whole grain versions of bread, cereal and pasta, where possible. Check food packaging for the Whole Grains stamp to be sure what you have chosen is a good source of whole grains.

SixCatFaerie

Thank you for posting! It's amazing how many people just don't know common sense food choices, almost like we have all been brain-washed by the fast-food industry!


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