Eating right does not have to be complicated. Are you guilty of skipping breakfast, ordering takeout, getting jitters from coffee overload and counting potato chips as part of a viable eating plan? It’s time to kick those habits to the curb and start eating right. Here are a few ways to get you started.
There is no better way to start your morning and the year, than with a healthy breakfast. It provides your body with the fuel it needs to make energy to keep you focused and active throughout the day. The key to a good breakfast is balance; include lean protein, whole grains and fresh or frozen canned fruits and vegetables.
Cut back on caffeine. Too much caffeine can interfere with sleep, make you jittery and cause you to lose energy later in the day. Need to wean off? Try switching to half decaf or tea, drink plenty of water and eat small, frequent meals to keep up energy.
Eat more fruits and vegetables. Fruits and veggies add color, flavor and texture, plus vitamins, minerals and fiber to your plate. Fresh, frozen and canned vegetables all count. Choose “reduced sodium” or “no salt added” canned vegetables. Broccoli, cabbage, dark leafy vegetables, blackberries, blueberries and cherries may help improve your memory.
Fix healthy snacks. Healthy snacks can sustain your energy levels between meals, especially when they include a combination of foods. Choose from grains, fruits, vegetables, dairy and protein. Walnuts, well known for a positive impact on heart health, may also improve cognitive function.
Quench your thirst with water instead of drinks with added sugars.
Make at least half your grains whole. Choose 100% whole-grain bread, cereal, crackers, pasta and brown rice. Also, look for fiber-rich cereals to help stay healthy.
Try to include three servings of fat-free or low-fat milk, yogurt and cheese each day.
Watch for salt (sodium) in foods you buy. Add spices or herbs to season food without adding salt.
Avoid oversized portions. Try using a smaller plate, bowl and glass.
Substitute fish (salmon, Bluefin tuna, sardines and herring) for meat a couple times each week. Grill, bake or broil fish for ultimate flavor and nutrition.
Consult a registered dietician /nutritionist (RDN) if you have special dietary needs such as:
Diabetes, cardiovascular problems or high blood pressure - an RDN will serve as an integral part of your healthcare team by helping you safely change your eating plan without compromising taste or nutrition.
Digestive problems - an RDN will work with you and your physician to help fine-tune your diet so you are not aggravating your condition with fried food, too much caffeine or carbonation.
If you need to gain or lose weight - an RDN can suggest additional calorie sources for healthy weight gain or a restricted-calorie eating plan plus regular physical activity for weight loss, while still eating your favorite foods.
If you are caring for an aging parent - an RDN can help with food or drug interactions, proper hydration, and changing taste buds as we age.
If you want to eat smarter an RDN can help you sort through misinformation. Learn how to read labels at the supermarket, discover how healthy cooking can be inexpensive, learn how to dine out without ruining your eating plan and how to resist temptations.
The majority of RDNs work in treatment and prevention of disease, often in hospitals, private practice or other healthcare facilities. You can also find them in schools, community and public health centers, fitness centers and private practice. Speak to your healthcare provider for help locating an RDN or www.eatright.org will help locate one in your area.
We have all received those letters announcing that we have been pre-approved for a credit card or insurance policy. These prescreened or preapproved offers are based on information in your credit report that indicates you meet criteria set by the offeror. Usually, a prescreened solicitation comes via mail, but you can also get them in a phone call or email.
Prescreening works by a creditor or insurer establishing criteria, like a minimum credit score and asks a consumer reporting company for a list of people in the company’s database who meet the criteria or a creditor or insurer provides a list of potential customers to a consumer reporting company and asks the company to identify people on the list who meet certain criteria.
If you decide that you do not want to receive prescreened offers of credit and insurance, you can call toll-free 1-888-5-OPT-OUT (1-800-567-8688) or visit www.optoutprescreen.com. The phone number and website are operated by the major consumer reporting companies.