- Low-Fat Dairy: Choose low-fat options for yogurt, milk, and cheese.
- Drink Water: Avoid soda and juice, and drink water instead.
- Season Smartly: Use herbs and spices to make meals flavorful and healthy.
- Limit Fried Foods: Choose baking over frying to reduce saturated fats.
- Watch Sodium and Sugar: Check better nutrition labels for lower salt and sugar content, and opt for no salt or sugar-added products.
- Include Protein: Ensure a good protein intake from lean meats, eggs, beans, lentils, soy, and nuts, choosing cuts like loin or round for beef and loin or leg for pork.
| Wellness Tips | Details |
|---|---|
| Balance is Key | Use MyPlate guidelines: half of each meal should be vegetables and fruit, the other half whole grains and protein better nutrition. |
| Vary Your Veggies | Include a variety of vegetables in your diet, aiming for different colors to keep meals interesting and healthy. |
| Whole Grains are the Good Grains | Choose whole grains like quinoa and brown rice. Substitute half of white bread intake with whole grains. |
| Keep Fruits Within Reach | Keep whole and cut-up fruits nearby to satisfy sweet cravings. for potassium-rich fruits like bananas and peaches. |
| Do Dairy, but Keep It Low-Fat | Select low-fat options for yogurt, milk, and cheese. |
| Skip the Soda and Juice, Drink Water | Avoid soda and juice, choose water instead. |
| There’s a Reason for the Seasoning | Use a variety of herbs and spices to make meals flavorful and healthy. |
| Keep Fried Foods and Saturated Fats to a Minimum | Prefer baking over deep frying to reduce intake of saturated fats. |
| Watch for Sneaky Sodium and Hidden Sugars | Check labels for lower salt and sugar content, choose products with no added salt or sugar. |
| Pack that Protein | Include lean proteins such as poultry, fish, eggs, beans, lentils, soy, and nuts. For beef, choose cuts with “loin” or “round” in the name; for pork, choose cuts with “loin” or “leg.” |
Critical Role of better Nutrition
| Topic | Details |
|---|---|
| Critical Role of Nutrition | Nutrition is vital in improving overall health and well-being, reducing health risks, aiding in recovery from illnesses, and enhancing quality of life. |
| Mitigating Health Risks | Proper nutrition helps prevent and manage diseases by providing the necessary nutrients for the body to function properly. |
| Heart Disease | A diet high in fiber and low in saturated/trans fats and cholesterol reduces the risk of heart disease. |
| Stroke | Consuming foods high in saturated/trans fats and cholesterol can lead to high blood pressure, increasing the risk of stroke. |
| Cancer | An unhealthy, sugary diet can lead to obesity, a cause of 13 different types of cancer. |
| Diabetes | Overeating can cause high blood sugar and insulin levels, increasing the risk of type two diabetes. |
| Recovery from Health Conditions | Making healthy choices can enhance the healing and recovery process if a health condition develops. |
| Overall Quality of Life | Nutrition improves mood, energy levels, and cognitive function, contributing to better overall quality of life. |
| Long-term Health Benefits | A well-balanced diet with a variety of nutrients reduces the need for critical healthcare services over time. |
Improved Health better nutrition Outcomes
| Topic | Details |
|---|---|
| Importance of Nutrition | Nutrition is crucial for overall health and well-being, impacting energy levels, mood, cognitive function, and disease risk. |
| Role in Development | Nutrition plays a critical role in development, especially during early years of life. |
| Healthy Diet Characteristics | A healthy diet includes nutrient-dense foods such as fruits, vegetables, whole grains, lean protein, and healthy fats. |
| Essential Nutrients | These foods provide essential nutrients necessary for the body to function properly. |
| Daily Nutrition | Ensuring proper nutrition daily is vital for maintaining overall health and well-being. |