Healthy Eating Habits

National Healthy Eating Month!  What a great opportunity to focus on eating right and establishing healthy eating habits in our lives.

Healthy Eating Habits  Healthy-Dinner1

  • Begin your day with breakfast.  A balanced breakfast consists of lean protein, whole grains, fruits and vegetables.  Ideally, eat breakfast within 1 hour of waking to jumpstart your metabolism.
  • Vary your protein intake.   This is essential to a healthy lifestyle.  Mix it up with seafood, beans, peas, unsalted nuts and seeds, eggs, lean meats and poultry.
  • Eating healthy doesn’t have to break the bank!  Purchase foods in bulk — it’s cheaper — and make a large batch by doubling a recipe so that extra portions can be saved for lunches and snacks. Shopping for fruits and vegetables that are in season is a good way to save some money because those foods are typically cheaper.  Frozen vegetables and fruits are also a good way to stretch your dollar, without waste.
  • Watch your portion size.  Your plate should be half-full with fruits and vegetables, a fourth full of lean protein and a fourth full of whole grains (such as brown rice, quinoa, etc).
  • Incorporate fish twice a week into your diet.  The health benefit is omega-3 fatty acids and studies have shown improved cardiovascular health.  Wild caught salmon is a good choice and is relatively easy to cook.
  • Watch your sugar intake.  Added sugar is lurking in many products!  Here are some culprits for added sugar:  yogurt, granola bars, ketchup, dressings, juices, and cereals.  Avoiding processed foods, like the ones mentioned, will help you avoid added sugar.
  • Drink more water.  The Institute of Medicine recommends that men take in 125 oz of water and women take in 91 oz of water.
  • Quality of your food is important.  Choose the best quality cuts of meat and lean proteins, and Non-GMO fruits and vegetables (organic also is important, refer to “dirty dozen” list).