By Amy O’Shea
With chronic diseases like heart disease, diabetes, and obesity on the rise, here are ten tips to stay healthy today and maintain that good health in the years to come:
- Fill half of your plate with vegetables and fruits. Use them as the main focus and build the rest of your meal around them. They are low in calories and contain vitamins, minerals, phytochemicals, and antioxidants which all help to keep your body healthy. You can have them for snacks too! To allow for a variety of nutrients, eat a rainbow-colored variety of vegetables and fruits!
- Eat whole grains! Half of the grains you eat should be nutritious whole grains like whole wheat breads, cereals, pastas, and flour. Brown rice, oats, rye, barley, bulgur, and quinoa are good choices as well. They have plenty of fiber that will help keep you full, are good for the heart, and help keep your trips to the bathroom regular.
- Switch to low fat dairy. Choose 1% or skim milk instead of whole milk to reduce the fat content. Make sure it is fortified with vitamins A and D, especially since vitamin D deficiency is on the rise and can lead to osteoporosis. Be sure to choose low fat cheeses and yogurts too.
- Choose lean meats. They are lower in saturated fat, also known as the “bad fat.” Fatty meats eaten in excess increase the risk for heart disease, weight gain, and can elevate cholesterol levels. Lean meats include chicken, turkey, fish, lean beef (92% or more lean) and eggs. The proper portion size for meat is 3 oz. (about the size of a female’s palm) per meal. Eggs are a good source of protein, but still have some saturated fat in them, so try limiting to one or two eggs a day. Nuts and seeds are also packed with protein, but watch your portion size due to the high calorie content! About 10-20 nuts or 1-2 tablespoons of seeds is sufficient.
- Limit sodium. Reach for pepper, herbs, and spices instead of salt, which is high in sodium. Too much sodium can exacerbate high blood pressure, which can lead to stress on other organs including the kidneys, liver, and heart. Try eating more fresh foods rather than processed or fast foods. When reading nutrition labels, look for 300mg or less of sodium per serving size.
- Experiment in the kitchen. Try cooking your own food with wholesome ingredients. Experiment with different combinations of foods and seasonings. Get a cookbook or search for recipes online to get started. Limit fast food and processed foods as they tend to be higher in calories, saturated fat, and refined grains.
- Keep hydrated. Drink at least 2 liters of water a day! Instead of wasting calories on sugary drinks, drink water and use those saved calories towards food. If you don’t care for the taste of water, try adding lemon juice or your favorite fruit (cucumber is good too) to a pitcher of ice water. It will add extra flavor, but still be low in calories and taste great!
- Get active. Almost all people who are overweight have extra pounds, not necessarily due to their diet or overeating, but because they don’t exercise! If you don’t have enough time, try lifting 3-5 pound weights or doing sit ups on an exercise ball while watching TV, and try running in place or throwing kicks (alternating legs) during the commercials. If you do this during a half hour show every day, you’ll get 3 ½ hours of exercise per week!
- Eat mindfully. Sit down when you eat, eliminate distractions (i.e. T.V., phones, ipads, computers, etc.) and chew your food well. Try putting the fork down in between bites to slow down. With each bite you take, ask yourself about how the food tastes and how it makes you feel. Remember to eat until satisfied, and that it takes 20 minutes for your brain to register that you are full. Tip: When you are eating, try to describe each bite as if you were an expert on a cooking show and you had to describe the food to an audience.
- Practice self-love. Acknowledge that achieving healthy eating may require taking baby steps. It is hard, at first, to eat mindfully and escape from daily stress. “Healthy” can include occasional desserts, salty snacks, and lazy days every once in awhile. Do not beat yourself up over a late night snack or slice of birthday cake. Instead, acknowledge that you wanted it, you enjoyed it, and move on. To be the best version of yourself, respect your body and listen to it. It will thank you in return.
Amy O’Shea is a Dietetic Intern with Long Island University, C.W. Post and Volunteer with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program