10 Steps to a Healthier You

1. Eat 8-10 servings of fruits and vegetables every day

• 1 serving of fruit is 1 medium piece of fruit, ½ c. small pieces of fruit, or ¾ c. larger pieces of fruit; 1 serving of veggies is ½ c. cooked veggies or 1 c. raw veggies

• Try to get a variety of colors every day

• Have fruit with breakfast and snacks and have veggies with lunch and dinner

 

2. Eat whole grains most of the time

• Look for the word “whole” in the first ingredient on the food label in cereals and breads

• Choose whole wheat pasta and brown rice instead of white

 

3. Eat breakfast every day

• A healthy breakfast includes a whole grain, low fat dairy, and fruit

• Examples: oatmeal made with skim milk and raisins with a dash of vanilla extract and cinnamon; Cheerios with skim milk and a banana; Wheat English muffin with 1 egg, low fat cheese, and fruit 

• Look for cereals with at least 3 g fiber, no more than 3 g fat and less than 10 g sugars per serving

 

4. Bring your lunch to work or eat lunch at home

• You will save lots of calories by preparing your lunch yourself-prepare the night before

• Examples: peanut butter, turkey, roast beef, lean ham, or tuna (made with low fat mayo) sandwich on wheat bread with baby carrots and baked chips; Low fat frozen entrée with a light yogurt and side salad with low fat dressing; leftovers from dinner the night before (portion your lunch out when you are putting up the food in the evening)

5. Limit eating out to 1-2 times a week

• Restaurants add lots of unhealthy fat and calories to your meals, even if you are making the healthiest choice on the menu

• Portion control is more difficult if you eat out

6. Get small amounts of healthy fats instead of large amounts of unhealthy fats

• Healthy fats are unsaturated fats and omega 3 fats, which are found in foods like olive oil, nuts and seeds, avocado, salmon, tuna, peanut butter, canola oil-choose these, but in moderation to control calories

• Unhealthy fats are saturated and trans fats, which are found in foods like cheese, meats (especially sausage, ribs, ribeye, prime rib, poultry skin, 80% lean ground beef) ice cream, butter, margarine, lard, fried foods, chips, donuts, restaurant foods-limit these, choose low fat versions

 
7. Eat fish a couple of times a week

• Fish like salmon and tuna have nutrients, especially omega 3 fatty acids, that help you keep a healthy heart

8. Eat 1-2 healthy snacks a day

• This will help you get your daily fruit and calcium in

• Examples: fruit and a low fat dairy (i.e. light yogurt, string cheese, low fat cottage cheese, or skim milk); fruit and a small handful of nuts; granola bar

9. Exercise most days of the week

• Get in 30-45 minutes of cardiovascular exercise 5-6 days a week

• Weight training, to include your full body, 2 times a week will enhance your results

10. Get plenty of sleep

• 6 hours at a minimum, with 7-8 hours being ideal

• The more you exercise, the more sleep you need to recover well

-Cassie Dimmick, MS, RD, LD, CSSD
Registered and Licensed Dietitian
Board Certified in Sports Nutrition
Achieving Your Best, LLC
http://www.achievingyourbest.net/