1. Breakfast
Start the day with a nutritious breakfast that includes fruits, vegetables, and whole grains. Make a breakfast tortilla with scrambled egg, low-fat salsa, low-fat cheddar, and whole wheat tortillas or a parfait of low-fat plain yoghurt with fruit, whole grain cereal, and low-fat plain cheese.
2. Half your plate should be fruit and vegetables
Fruits and vegetables add colour, texture, and flavour to your meal, as well as vitamins, minerals, and dietary fibre. Set a daily goal of 2 cups of fruits and 2 1/2 cups of vegetables. Try different types, including frozen, canned and fresh.
3. Watch Portion Sizes
Half of your plate should be devoted to fruits and vegetables and the remaining half to grains and foods high in lean proteins. Add a cup of low-fat or fat-free milk or yoghurt to your meal. You can also use measuring cups to compare your portion sizes with the recommended serving size.
4. Be Active
Regular physical activity is good for your health. Do what you can to start. Children and teenagers should be getting 60 minutes or more of physical activity each day. Adults should do at least 2 hours 30 minutes. Take a walk or dance to music at home. You don’t need to go to the gym.
5. Learn about food labels
The Nutrition Facts label can help you select foods and beverages that meet your nutritional needs.
6. Fix Healthy Snacks
Healthy snacks are a great way to maintain your energy between meals. Choose two or more MyPlate groups of food: grains, fruit, vegetables, dairy and protein. Try a handful of raw vegetables with low-fat cottage or hummus or a tablespoon of nut butter or seed butter on an apple or banana.
7. Consult an RDN
Consult the experts if you are looking to lose weight, reduce your health risks or manage chronic diseases. Dietitians can provide you with personalized, sound nutrition advice.
8. Follow food safety guidelines
Food safety can reduce your risk of becoming ill. Regular handwashing, separating ready-to-eat food from raw foods, cooking to the correct internal temperature and promptly refrigerating foods are all part of this. Learn more about home food safety at www.homefoodsafety.org.
9. Drink More Water
Water is better than drinks that contain sugar. Drink plenty of water and stay hydrated, especially if you are an active adult, older, or live or work in warm conditions.
10. Get Cooking
Prepared foods can be cost-effective, healthy and rewarding. Learn some basic kitchen skills, such as how to dice onions and cook dried beans.
11. Order Out Without Giving Up Your Goals
It is possible to eat out while following a healthy diet plan. Plan, ask for clarification, and select foods with care. If nutrition information is available, compare it and choose more nutritious options, such as grilled, baked, or broiled.
12. Families should eat together more often
Plan to eat together as a whole family at least several times a week. Establish a regular time for eating. Switch off your TV, phone, and other electronic devices during mealtimes to encourage conversation. Use this time to get kids involved in meal planning and Cooking. Teach them about nutrition.
13. Banish Brown-Bag Boredom
Healthy lunch ideas are easy to make and can be taken anywhere, whether it is for school or work. Try a pita pocket filled with vegetables and hummus, a soup made with whole grain crackers and low sodium, or a mixed green salad with a low-fat dressing.
14. Sugar Reduction
Sugar-sweetened foods and beverages can provide empty calories with little or no nutritional value. To identify added sugars, check the updated Nutrition Facts Label and/or ingredients list.
15. Seafood twice a week
Seafood, such as fish and shellfish, contains many nutrients, including healthy omega-3 fats. Salmon, trout oysters, and sardines have higher omega-3s and less mercury.
16. Discover New Foods and Flavors
Expanding your food options will increase nutrition and enhance your enjoyment of eating. When you go shopping, choose a new fruit, vegetable, or whole grain.
17. Try new plant-based meals
Meatless meals are a great way to add variety to your menu. Many recipes which call for meat or poultry can be substituted with alternatives. Beans, lentils, and vegetables are great alternatives. Start by incorporating one meatless dinner per week.
18. Reduce food waste
Before you go to the store, check what food you already have. Plan your meals around leftovers, and only purchase perishable food that you plan to use within two days. Manage these food resources in your home to save money and nutrients.
19. Slow down at Mealtime
Try to sit down and focus on the food you are about to eat instead of eating while on the go. Appreciating the flavours and textures of foods can increase your food intake.
20. Add Caution
Prioritize your nutritional needs by choosing foods. When nutrient needs cannot be met, or if a deficiency is confirmed, a dietary supplement might be needed. Before taking a mineral, vitamin or herbal supplement, discuss the safest and most appropriate options with your RDN or other healthcare provider.
