Healthful Eating Tips

Did you know?

  • 1 portion size of a fruit or a vegetable is about as big as your fist.
  • 1 serving size of protein is about as big as a deck of cards.
  • Fruits and vegetables and green leafy vegetables high in vitamin C provide the most protection against heart attacks. Spinach, lettuce, broccoli, mustard greens and brussels sprouts, as well as citrus fruits such as oranges, lemons and grapefruit contribute to a lower risk of heart disease.
  • Reducing your caloric intake by just 100 to 200 calories a day helps you achieve weight management goals.
  • Most food labels and serving sizes are based on an intake of 2,000 calories a day. Adjust your serving size for your daily goal.
  • Look at the ingredients on food labels. Many foods that appear to be whole-grain are in fact not. Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products.
  • Boiling vegetables can cook the nutrients out of the vegetable. Try lightly steaming veggies instead of boiling them.
  • Skim milk and non-fat yogurt is a healthier option than high-fat dairy products.
  • Many people view healthy eating as depriving yourself of the foods you love. You don't have to be perfect and you don't have to completely eliminate foods you enjoy to have a healthy diet. Keep in mind that health and lifestyle are life-long goals.
  • The long term goal is to feel good, have more energy and reduce the risk of cancer and disease. Don't let your missteps derail you — every healthy food choice you make counts. The key is to start small. Begin by simply cutting portion sizes, or replacing butter with olive oil. Over time these small changes become habit, leading you down the path toward a healthier diet.