Healthy eating habits are built over time and based on daily food and beverage choices. Health and nutrition experts recommend eating a variety of high-quality, nutrient - rich foods from all the food groups and making them the foundation for meals and snacks for optimal health. While that is ideal, it may not be realistic or achievable all the time. Many factors contribute to individual eating patterns, including food preferences, cultures, budgets and lifestyles. However, we can all agree that health is important. Nutrition contributes to overall health, and by focusing on simple healthy eating strategies, we can improve overall eating habits.
Try practicing these seven tips in everyday life to help make healthy eating easier, more enjoyable and part of the daily routine.
Rule #1: Choose high-quality food.
Keep as many wholesome, nutrient-rich foods as possible as staple ingredients in your home. Choosing to stock up on high quality meal increases the likelihood of eating high - quality Meal since having them readily accessible makes them the most convenient option.
Why this helps: Eating patterns based on high-quality, minimally processed foods (like milk, yogurt, cheese, vegetables, fruits, whole grains, beans, nuts, seeds and lean protein) offer many health benefits, helping children grow and learn and adults better manage weight and overall health.
Rule #2: Use smaller dishes.
Swap to smaller dishware during mealtime. Single-serving portions look more substantial on smaller dishes. Along with using smaller dishware, check the serving size on packaged foods and portion out single servings at a time. This tip helps to visualize a single portion of food and how many servings are being consumed in a single sitting, which may help minimize overeating.
Why this helps: Studies show foods served on large plates or bowls and beverages served in large glasses result in eating and drinking larger portions because the perception of serving sizes changes. Increased awareness of serving sizes has been shown to help reduce the likelihood of overeating. Swap to smaller dishware during mealtime. Single-serving portions look more substantial on smaller dishes. Along with using smaller dishware, check the serving size on packaged foods and portion out single servings at a time. This tip helps to visualize a single portion of food and how many servings are being consumed in a single sitting, which may help minimize overeating.
Why this helps: Studies show foods served on large plates or bowls and beverages served in large glasses result in eating and drinking larger portions because the perception of serving sizes changes. Increased awareness of serving sizes has been shown to help reduce the likelihood of overeating.
Rule #3 : Boost nutrition when consuming packaged foods.
When purchasing packaged foods or snacks, read the ingredients list. If possible, select foods that contain just a few ingredients that are easy to identify. These foods can be included as part of a quick, healthy meal or snack. Examples of healthy packaged foods may include:
Milk, yogurt and cheese
• Frozen fruits and vegetables
• Low-sodium canned fruits, vegetables and beans
• Peanut butter, nuts and seeds
• Whole-wheat bread.
Why this helps: Replacing highly processed packaged foods with foods that are minimally processed (but just as convenient) provides children and adults with valuable nutrients important for growth, development and overall health.
Rule #4 : Create a balanced meal.
Try to choose at least three different food groups during mealtime and add color to the plate by including a variety of fruits and vegetables, sometimes referred to as “eating the rainbow.” Choosing a combination of fresh, frozen and low-sodium produce can be a practical and economical way to create a balanced meal. Here are a few quick, healthy and low-cost meals:
Breakfast: A cup of milk + cooked oatmeal + frozen fruit
• Lunch: Cheese quesadilla + low-sodium canned vegetables
• Dinner: Rice and beans + canned fruit + a cup of milk.
Why this helps: Meals that include three of the five food groups (dairy, vegetables, fruits, whole grains and protein) and a variety of colors provide a mix of many nutrients that can help prevent chronic diseases (like diabetes, obesity and heart disease) and support overall good health.
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