This March join Saint Luke’s Muriel I. Kauffman Women’s Heart Center by celebrating National Nutrition Month. Eating healthier doesn’t require a complete overall of your diet. Small changes can make a big impact. Apply these five tips and strategies TODAY to build a healthier diet.
1.
Read the Ingredients List – You can learn a lot about what is in your food by reading the ingredients list. There are three important things to assess. 1)
Length of the list – a longer list typically indicates a more heavily processed food. 2)
Ingredient’s names – you should recognize the ingredients as real food. 3)
Order of ingredients – ingredients are listed highest to lowest; avoid foods with sugars or vegetable oils as the #1 or #2 ingredient.
2.
Eat More Fiber – Fiber is essential for optimal health. This nutrient aids in weight loss and supports digestive and cardiovascular health. Sources include ALL vegetables; whole fruits; beans & legumes; nuts & seeds; and whole grains. Aim for a minimum of 30g of fiber per day.
3.
Ditch the Artificial Sweeteners – Even though those artificial sweeteners don’t include any additional calories, they may still be hindering your health goals. Artificial sweeteners are hundreds of time sweeter than table sugar and repeated intake may cause increased cravings for highly sweet foods. These sweet foods ARE full of calories and generally not nutritious.
4.
Include More Fats and Protein – Avoid needing to reach for a snack in between meals by including healthy fats and protein with every meal. These macronutrients are digested slowly keeping you feeling full, longer. Fat sources include avocados, nut butters, nuts & seeds, olives & olive oils. Protein sources include poultry, fish, dairy, eggs, nuts, quinoa, and lentils.
5.
Breathe Before You Eat – Take the time to chew and enjoy your meals thoroughly. Eating too quickly hinders your digestive system’s ability to absorb nutrients and most likely will cause you to overeat. Support your body by taking five deep breaths before you begin to eat your meal. When you take a bite, put your utensil down and savor the wonderful flavors and nourishment your food is providing.
