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MOMMA48
Posts: 406,648 3/31/10 7:43 A
SPARKS’ 31 DAYS TO A HEALTHIER DIET
Live by the 80/20 rule. Eating nutritious foods 80% of the time and "fun" foods 20% of the time is a healthy goal. Like all things in life, a healthy diet is about balance and moderation.
When you eat produce that’s in season, you’re getting the highest quality and freshest flavor while saving money. Change your diet with the seasons and try a variety of colorful foods.
Aim for 3 servings of calcium-rich foods daily, such as 1 cup milk, 1 cup yogurt and 1/2 oz. of cheese. Non-dairy alternatives that are fortified with calcium also make good choices.
Sugar and corn syrup add calories to foods, but have no nutritional value. Buy syrup- and sugar-free varieties of fruit spread, applesauce, juice, and canned fruits. After all, fruit is naturally sweet!
White flours, breads, rice and pasta are highly processed and low in nutrients. Whole grain varieties are packed with nutrients, fiber and staying power.
Keep the tradition and boost the nutrition by making substitutions: whole grain flour, less salt, heart-healthy fats, half the sugar, and beans instead of meat. Your taste buds won’t know the difference!
Reduced-fat varieties of our favorite foods (skim milk, low-fat yogurt, etc.) will help you consume and watch your waistline. Only 30% of your calories should come from fat—that’s 45-65 grams daily.
Two to three servings per week are good for your heart, brain and body. You’ll find it in fatty fish (like salmon and albacore tuna), ground flaxseed, soybean oil and walnuts.
Healthy restaurant foods are usually described as baked, boiled, broiled, fresh, grilled, light, multigrain, poached, reduced, roasted, seasoned, steamed or stir-fried!
The front of a package won’t tell you the whole story. Read labels and compare key nutrients, calories, serving size, fat, fiber, calcium and ingredients to make the best choice.
Research shows that moderate drinking can prevent certain diseases, but occasional binge drinking has negative effects. Limit it to 1 drink daily for women and 2 drinks daily for men.
Rich in energy-boosting carbohydrates, vitamins and fiber, they’re important for overall health. One serving is equal to 1/2 – cup cooked (rice, pasta, oats) or 1 oz. of bread (1 slice).
Packing your lunch ensures that you are eating better and saving money. Try lean proteins, whole grain bread, fruit, vegetables with dip, and broth-based soups for a filling meal
Almonds, cashews, hazelnuts, pecans, peanuts, pistachios all contain healthy monosaturated fats that lower your risk of several diseases. Grab a small handful 3-5 times per week.
Too much time between meals can drop your energy levels, decrease your metabolism and result in overeating. Space your meals evenly throughout the day and eat a healthy snack between each meal.
Savoring your food in a calm environment helps you tune-in to your body’s signals. You’re less likely to overeat and experience problems like acid reflux when you take your time to really enjoy the moment.
They increase your risk of heart disease. Foods with “partially hydrogenated oil” as an ingredient contain trans fat (even if the label says 0 grams) and should be left of the grocery shelf.
It’s the only beverage your body really needs and craves. Gradually replace soda, flavored coffees, sugary drinks and other high-cal liquids with water. Aim for 8-12 cups each day.
Before you can improve your diet, you have to know where you stand. Record everything you eat and drink for five days and use these tips to improve your diet a little bit each day.
We're going with Sparks' Motivational Calendars and, for March, it's a Healthier Diet! Everyone ready for March? Let's do it!! I'll be posting the first tip tomorrow -- March 1st!!
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SPARKS’ 31 DAYS TO A HEALTHIER DIET
