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MOMMA48's Photo MOMMA48 Posts: 569,630
3/31/10 7:43 A

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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.


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MOMMA48's Photo MOMMA48 Posts: 569,630
3/30/10 11:45 A

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Watch your portions!

While big portions might keep your wallet full, they’ll also add to your waistline. Split large entrees with a friend and just say no to supersizing!

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MOMMA48's Photo MOMMA48 Posts: 569,630
3/29/10 7:26 A

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Shop seasonally!

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.


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MOMMA48's Photo MOMMA48 Posts: 569,630
3/28/10 12:52 A

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Protect your bones with calcium!

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.

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MOMMA48's Photo MOMMA48 Posts: 569,630
3/27/10 10:07 A

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Sweeten without sugar!

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!


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MOMMA48's Photo MOMMA48 Posts: 569,630
3/26/10 7:38 A

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Swap whole for white grains!

White flours, breads, rice and pasta are highly processed and low in nutrients. Whole grain varieties are packed with nutrients, fiber and staying power.



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MOMMA48's Photo MOMMA48 Posts: 569,630
3/25/10 5:18 P

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Modify your recipes!

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!



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MOMMA48's Photo MOMMA48 Posts: 569,630
3/23/10 6:54 P

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Cut the fat!

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.


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MOMMA48's Photo MOMMA48 Posts: 569,630
3/21/10 9:10 A

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It's spring!

Enjoy this season’s freshest picks: asparagus, bananas, beets, berries, figs, green beans, kiwi, mangos, peas, peppers and pineapple.


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MOMMA48's Photo MOMMA48 Posts: 569,630
3/20/10 8:53 A

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Fish for Omega-3’s!

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.


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MOMMA48's Photo MOMMA48 Posts: 569,630
3/19/10 8:50 A

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Look for "green flag” menu words!

Healthy restaurant foods are usually described as baked, boiled, broiled, fresh, grilled, light, multigrain, poached, reduced, roasted, seasoned, steamed or stir-fried!


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MOMMA48's Photo MOMMA48 Posts: 569,630
3/18/10 8:23 A

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Get the nutrition facts!

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.

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MOMMA48's Photo MOMMA48 Posts: 569,630
3/17/10 6:35 P

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Happy St. Patrick’s Day!

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.


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MOMMA48's Photo MOMMA48 Posts: 569,630
3/16/10 8:56 A

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Aim for 3-6 servings of grains each day!

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).


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MOMMA48's Photo MOMMA48 Posts: 569,630
3/15/10 8:46 P

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Eat a snack before bed!

It’s a myth that eating late causes weight gain. As long as you don’t overeat, you can enjoy a snack close to bedtime without worry.


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MOMMA48's Photo MOMMA48 Posts: 569,630
3/14/10 8:59 A

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Be a brown bagger!

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


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MOMMA48's Photo MOMMA48 Posts: 569,630
3/13/10 8:14 A

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Monitor your sodium intake!

Less than 2,300 mg each day is ideal—that’s about 1 teaspoon of salt. Look for salt-free and reduced-sodium versions of canned and frozen foods.

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MOMMA48's Photo MOMMA48 Posts: 569,630
3/12/10 12:08 A

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Go nuts!

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.

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MOMMA48's Photo MOMMA48 Posts: 569,630
3/11/10 8:23 A

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Chew on schedule!

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.

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MOMMA48's Photo MOMMA48 Posts: 569,630
3/10/10 6:56 P

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Eat 4-6 servings of vegetables daily!

High in nutrients and low in calories, veggies can help prevent diabetes, stroke, heart disease and more. One serving is equal to 1/2 cup.


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MOMMA48's Photo MOMMA48 Posts: 569,630
3/8/10 8:18 A

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Slow down!

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.

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MOMMA48's Photo MOMMA48 Posts: 569,630
3/7/10 8:49 A

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Avoid trans fats!

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.


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MOMMA48's Photo MOMMA48 Posts: 569,630
3/6/10 7:02 A

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Too busy to cook healthfully?

To save time, use your crockpot, cook and freeze large batches of food, buy pre-cut or pre-cooked ingredients, and keep an organized grocery list.


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MOMMA48's Photo MOMMA48 Posts: 569,630
3/5/10 9:08 A

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Drink water!

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.


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MOMMA48's Photo MOMMA48 Posts: 569,630
3/4/10 8:38 A

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Know your "red flag” menu words.

Avoid restaurant items described as: battered, bottomless, breaded, buttery, cheesy, country, creamy, crispy, fried, giant, loaded, smothered and stuffed.

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MOMMA48's Photo MOMMA48 Posts: 569,630
3/3/10 8:27 A

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Enjoy 2-4 servings of fruit a day!

Fruits are rich in nutrients, fiber and phytochemicals and antioxidants, which all help prevent disease. One serving is equal to 1/2 cup.

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3/2/10 8:42 A

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Eat breakfast!

It boosts your energy, metabolism and mental focus. Plus, breakfast eaters consume fewer calories throughout the day than people who skip this meal.

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MOMMA48's Photo MOMMA48 Posts: 569,630
3/1/10 7:39 A

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Keep a food diary!

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.


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MOMMA48's Photo MOMMA48 Posts: 569,630
2/28/10 1:35 P

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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!!

Edited by: MOMMA48 at: 2/28/2010 (13:37)
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