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Making Small Changes

nutrition month 2  As the holidays approach, many people struggle with making healthy food choices while still being able to engage in celebrations.  Although we sometimes try to blame the holidays for weight gain or inactivity, it usually is more of the “everyday” habits that seem to get in the way of staying on the right path.  Here are a few pointers to keep in mind to stay healthy through the winter season:

  1.  Enjoy food, but eat less.  Use a smaller plate to help control the amount of food and calories you eat. 
  2. Make half your plate fruits and vegetables.  Choose different colors of fruits and vegetables to optimize the nutrient value.
  3.  Drink water.  Sipping water can help maintain a healthy weight. 
  4. Eat whole grains more often.  Foods with a high-fiber content can help give you a feeling of fullness and also provide key nutrients.
  5. Learn what is in foods.  Use both ingredient and Nutrition Facts labels to discover what various foods contain. 
  6. Cut back on some foods.  Cut calories by cutting out foods high in solid fats and added sugar.
  7. Be a better cook.  Try out healthier recipes that use less solid fat, salt, and sugar.
  8. Be active whenever you can.  Set a goal to fit in at least 2.5 hours of moderate physical activity in your week.  Being active 10 minutes at a time also adds to your weekly total.