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National Nutrition Month
March is National Nutrition Month, a great time to look at eating habits and make some changes towards a healthier diet.  Below are some tips, and tricks that can make that transition to a well-rounded healthy lifestyle easier. 

10 Facts All Nutritionist Can Agree On
One of the hardest things about nutrition is the simple overload of information that is out there. Which diet is best? What fats are good or bad? Can you eat this but not that? It's a daunting task for the average individual to be up to date with it all. Luckily, listed below are 10 facts surrounding nutritional that all experts can agree on from!
1.  Added sugar is TERRIBLE for you!
2.  Omega-3 fats are crucial, and most people don't get enough of them.
3.  There is no perfect diet for everyone.
4.  Artificial trans fats are extremely unhealthy and should be avoided at all costs.
5.  Eating vegetables will improve your health.
6.  Vitamin D is very important and a vast majority are deficient in it.
7.  Refined carbohydrates (processed grains) are bad for you.
8.  Supplements can never fully replace real food.
9.  "Diets" don't work, a lifestyle change is necessary.
10.  The healthiest foods are always unprocessed.




16 Health Eating Tips for 2016
Now you're sitting there thinking, well I know all of the facts above but how
 do I imple ment this strategy into real life?  Below are 16 tips from to help you accomplish just that!
  1. Eat breakfast
  2. Make 1/2 your plates fruits and vegetables
  3. Be mindful of portion size
  4. Be active
  5. Prepare healthy snacks
  6. Learn how to read food labels to eat smarter
  7. Consult a dietitian or doctor for a plan
  8. Follow food safety guidelines to prevent food-borne illness
  9. Get cooking to lower cost and eat healthier
  10. Plan ahead when eating out
  11. Enact a family meal time
  12. Ditch brown bag boredom of sandwiches and prepare healthy lunches in advance for the week
  13. Drink more water
  14. Explore new foods
  15. Eat seafood twice a week
  16. Cut back on added sugar
All Calories Are Not Created Equal
3 Simple Steps to Make The Most of What You're Eating

Choose real foods over processed foods
Aim to cover half your plate with plants
The rest of the plate can be lean and clean protein accompanied by whole grains

What a Proper Nutritious Plate Should Look Like
Having a proper plate with every meal can help you eat a balanced diet.  This also helps with portion control.  If half of your plate is fruits and vegetables nutrient rich foods will be the majority of your meal.  This is the standard plate for nutritious eating from the U.S. Department of Agriculture and is utilized throughout the wellness industry.  

Busy, But You Can Still Eat Healthy
While your life never stops, neither does your need to eat. Here are 30 tips from the Academy of Nutrition and Dietetics  that will enable you to eat healthy while living an active and engaging life. 
  1. Know ahead of time that you will be eating on the go and plan for that
  2. Read every menu item carefully 
  3. Opt for items that use key words like broiled, grilled, or steamed
  4. Fried, creamed or buttered are clues to high-fat/high calorie foods
  5. Don't hesitate to make a special request
  6. Order regular or child sized meals
  7. Tell the waiter to hold the bread until the food arrives
  8. Plan the day's eating ahead of time to avoid bad choices
  9. Limit the amount of alcohol you drink
  10. Order one dessert for the table
  11. Split an order with someone
  12. Add vegetables as often as possible
  13. Baked potato is a better choice than fries
  14. Choose lean beef, ham or turkey on a sandwich (whole wheat bread)
  15. A salad is even better choice than a potato or fries
  16. Try different cultural foods 
  17. Take advantage of a salad bar
  18. Eat low-calorie foods before a main meal
  19. Order your sauces on the side
  20. Pass on the all-you-can-eat options
  21. If you choose a buffet, fill up on salad or vegetables before your main meal 
  22. Top pizzas with as many vegetables as possible
  23. Opt for a wrap over a sandwich
  24. For a breakfast sandwich, swap the bacon for lean ham or Canadian bacon
  25. Be mindful of the size of your morning bakery treat
  26. Try a vegetable and fruit packed smoothie as a snack
  27. Refrigerate leftovers and eat them as another meal or the next day's lunch
  28. Supermarkets offer great choices for grab and go foods
  29. Tuck portable, non-perishable foods in your purse or briefcase
  30. Keep single serving packets of fruit, peanut butter or crackers at your desk for a quick and easy snack. 

SATURDAY MARCH 19th at 11:00 AM


You are invited to join us for a healthy lunch and presentation on nutrition and the role it can play in your health.  Share the gift of health and bring a friend!

1777 Hamburg Turnpike, Suite 303
Wayne, NJ 07470
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