Food is a means to nourish your body so you can live a long, healthy life and use your body the way it was designed. Adopt a healthy relationship with food with these 10 tips!<\/p>\n
Tip #1: Eat Breakfast<\/strong><\/h4>\nWe know what you\u2019re thinking,\u00a0\u201cWow, this is the first tip? I already know that\u2026\u201d<\/em>\u00a0But, are you starting your morning off with a\u00a0healthy<\/em><\/strong>\u00a0breakfast? While sugary cereal or biscuits from McDonald\u2019s in the morning may \u201cact\u201d as breakfast, your body\u2019s first meal of the day needs a powerful and healthy kickstart. It\u2019s important that your breakfast includes lean protein, whole grains, and a combination of both fruits and vegetables! Maybe try some scrambled eggs with turkey bacon and a piece of whole-grain toast. If you\u2019re not an egg lover, try some low-fat plain yogurt with whole-grain cereal (or granola) and some fruit.<\/p>\nTip #2: Keep Those Tempting Foods Out of Your House<\/strong><\/h4>\nWe\u2019ve all done it\u2026 Maybe we\u2019ve had too many cookies, pop tarts, or Doritos living in the house. How can you not eat them? They\u2019re right there! The key here is self-control, but if you can\u2019t practice self-control for certain types of foods in your home, then it\u2019s important to leave them at the grocery store and only eat them when you go out to lunch or dinner. This goes for sugary beverages as well!<\/p>\n
Tip #3: Make Half Your Plate Fruits and Veggies<\/strong><\/h4>\nAdding some\u00a0natural<\/em>\u00a0color to your diet can only aid in positive benefits. Of course, except in situations where you may be allergic. If that\u2019s the case, stay clear of the lemons! But in other cases, fruits and vegetables add an abundance of color to your diet and include things like fiber, vitamins and minerals, and even flavor. Start incorporating 2 cups of fruit and 2 \u00bd cups of veggies in your diet, daily. You can use fresh, frozen, or canned (just watch the sugar in canned).<\/p>\nTip #4: There\u2019s a Difference Between a Snack and a Treat<\/strong><\/h4>\nRemember what we said earlier? \u201cFood is a means to\u00a0nourish<\/em>\u00a0your body\u201d and that\u2019s no different with snacks. A snack is meant to help your body sustain hunger and energy from one meal to the next. They can be eaten throughout the day between meals, whereas treats should be viewed as more of a reward. While it might be easier to grab a few powered donuts because well\u2026they\u2019re right in front of you, choosing a healthy snack is crucial to keeping you full and nourished longer. Instead of the donuts, or whatever your typical go-to unhealthy snack is, try replacing them with some of these!<\/p>\n\n- A handful of nuts and low-fat string cheese<\/li>\n
- Hard-boiled eggs and fruit<\/li>\n
- Plain Greek yogurt. (it can be extra tasty if you add some fruit in your yogurt)<\/li>\n
- Peanut butter (or nut butter) and an apple<\/li>\n
- Raw veggies and cottage cheese or hummus<\/li>\n<\/ul>\n
Tip #5: Watch Your Portion Sizes<\/strong><\/h4>\nIt\u2019s time to get out those measuring cups (you can even use your hands!) and see how close your portion sizes are to the recommended serving sizes listed on the Nutrition Facts label. Have you been going a little over?\u2026 That\u2019s okay! It\u2019s never too late to start correcting unhealthy eating habits. Start measuring your food to get an idea of what a healthy portion should look like. Once you got it down, just remember that half of your plate should consist of fruits and veggies, and the other half should be 25% lean protein and 25% grains. You can even add a serving size of fat-free or low-fat dairy to complete the meal!<\/p>\n
![\"10-Healthy-Tips-for-National-Nutrition-Month_\"](\"https:\/\/i0.wp.com\/aylohealth.com\/wp-content\/uploads\/2022\/12\/10-Healthy-Tips-for-National-Nutrition-Month_Body-Image-1024x578.jpeg?resize=1024%2C578&quality=89&ssl=1\")
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Tip #6: Eat Seafood 2 Times a Week<\/strong><\/h4>\nSeafood is a great source of healthy Omega-3 fatty acids and has huge impacts on your cardiovascular health, according to the\u00a0American Heart Association. Eating one serving (3 \u00bd ounces or \u00be cup) of non-fried fish at least twice a week can help prevent heart disease, stroke, heart failure, and several other life-threatening heart illnesses. It\u2019s important to choose a fish, or shellfish, that\u2019s high in Omega-3s and low in mercury \u2013 like salmon, trout, oysters, or sardines. Eating just one serving of healthy fish every week will aid in better cardiovascular health than eating none at all. This is also a great substitute for those regular high saturated fatty meals. If you don\u2019t know where to start with cooking fish, try a different recipe each week until you find one you like!<\/p>\n
Tip #7: Drink Water and then Drink Some More<\/strong><\/h4>\nHydration plays a massive role in your body and skin. Drinks with added sugars, like sodas or fruit juices, just contribute to wasted calories and little to no nutritional value. In fact, some sugary beverages can do more harm than they can good. The key to knowing if you\u2019re drinking enough water throughout the day is to make sure your urine is light in color to clear. If your urine is yellow, especially dark yellow, then your body is lacking hydration. Instead of grabbing another Diet Coke (we know\u2026it just tastes so good), quench your thirst with water and give your body what it needs. Don\u2019t know how much water to drink? Try the 8\u00d78 rule (8 glasses x 8 ounces of water a day = a minimum of 64 ounces a day).<\/p>\n
Tip #8: Get Physically Active<\/strong><\/h4>\nGetting enough physical activity has numerous health benefits your body needs. If you\u2019re not one to exercise, just start with 10 minutes each day! Eventually, you can build up your stamina to reach 2 hours and 30 minutes each week, which is recommended by the American Heart Association. Maybe try going for a walk around the neighborhood after dinner, playing a game of catch in the yard, or dusting off that bike of yours and going for a short ride. Whatever exercises you can start doing, make an effort to try something today!<\/p>\n
Tip #9: Practice Mindful Eating<\/strong><\/h4>\nListening to your body when you are hungry is super important. It\u2019s also important to stop eating when your body is full. Maybe you\u2019re guilty of sometimes eating when you\u2019re bored, sad, or stressed \u2013 but these are unhealthy eating patterns and can lead to serious health issues, as well as an unhealthy relationship with food. Practice mindful eating by sitting down to eat your food instead of eating in a rush. Turn off the TV, put down the phone and electronics, and just focus on the food that is in front of you.<\/p>\n","protected":false},"excerpt":{"rendered":"
Tip #2: Keep Those Tempting Foods Out of Your House<\/strong><\/h4>\nWe\u2019ve all done it\u2026 Maybe we\u2019ve had too many cookies, pop tarts, or Doritos living in the house. How can you not eat them? They\u2019re right there! The key here is self-control, but if you can\u2019t practice self-control for certain types of foods in your home, then it\u2019s important to leave them at the grocery store and only eat them when you go out to lunch or dinner. This goes for sugary beverages as well!<\/p>\n
Tip #3: Make Half Your Plate Fruits and Veggies<\/strong><\/h4>\nAdding some\u00a0natural<\/em>\u00a0color to your diet can only aid in positive benefits. Of course, except in situations where you may be allergic. If that\u2019s the case, stay clear of the lemons! But in other cases, fruits and vegetables add an abundance of color to your diet and include things like fiber, vitamins and minerals, and even flavor. Start incorporating 2 cups of fruit and 2 \u00bd cups of veggies in your diet, daily. You can use fresh, frozen, or canned (just watch the sugar in canned).<\/p>\nTip #4: There\u2019s a Difference Between a Snack and a Treat<\/strong><\/h4>\nRemember what we said earlier? \u201cFood is a means to\u00a0nourish<\/em>\u00a0your body\u201d and that\u2019s no different with snacks. A snack is meant to help your body sustain hunger and energy from one meal to the next. They can be eaten throughout the day between meals, whereas treats should be viewed as more of a reward. While it might be easier to grab a few powered donuts because well\u2026they\u2019re right in front of you, choosing a healthy snack is crucial to keeping you full and nourished longer. Instead of the donuts, or whatever your typical go-to unhealthy snack is, try replacing them with some of these!<\/p>\n\n- A handful of nuts and low-fat string cheese<\/li>\n
- Hard-boiled eggs and fruit<\/li>\n
- Plain Greek yogurt. (it can be extra tasty if you add some fruit in your yogurt)<\/li>\n
- Peanut butter (or nut butter) and an apple<\/li>\n
- Raw veggies and cottage cheese or hummus<\/li>\n<\/ul>\n
Tip #5: Watch Your Portion Sizes<\/strong><\/h4>\nIt\u2019s time to get out those measuring cups (you can even use your hands!) and see how close your portion sizes are to the recommended serving sizes listed on the Nutrition Facts label. Have you been going a little over?\u2026 That\u2019s okay! It\u2019s never too late to start correcting unhealthy eating habits. Start measuring your food to get an idea of what a healthy portion should look like. Once you got it down, just remember that half of your plate should consist of fruits and veggies, and the other half should be 25% lean protein and 25% grains. You can even add a serving size of fat-free or low-fat dairy to complete the meal!<\/p>\n
<\/p>\n
Tip #6: Eat Seafood 2 Times a Week<\/strong><\/h4>\nSeafood is a great source of healthy Omega-3 fatty acids and has huge impacts on your cardiovascular health, according to the\u00a0American Heart Association. Eating one serving (3 \u00bd ounces or \u00be cup) of non-fried fish at least twice a week can help prevent heart disease, stroke, heart failure, and several other life-threatening heart illnesses. It\u2019s important to choose a fish, or shellfish, that\u2019s high in Omega-3s and low in mercury \u2013 like salmon, trout, oysters, or sardines. Eating just one serving of healthy fish every week will aid in better cardiovascular health than eating none at all. This is also a great substitute for those regular high saturated fatty meals. If you don\u2019t know where to start with cooking fish, try a different recipe each week until you find one you like!<\/p>\n
Tip #7: Drink Water and then Drink Some More<\/strong><\/h4>\nHydration plays a massive role in your body and skin. Drinks with added sugars, like sodas or fruit juices, just contribute to wasted calories and little to no nutritional value. In fact, some sugary beverages can do more harm than they can good. The key to knowing if you\u2019re drinking enough water throughout the day is to make sure your urine is light in color to clear. If your urine is yellow, especially dark yellow, then your body is lacking hydration. Instead of grabbing another Diet Coke (we know\u2026it just tastes so good), quench your thirst with water and give your body what it needs. Don\u2019t know how much water to drink? Try the 8\u00d78 rule (8 glasses x 8 ounces of water a day = a minimum of 64 ounces a day).<\/p>\n
Tip #8: Get Physically Active<\/strong><\/h4>\nGetting enough physical activity has numerous health benefits your body needs. If you\u2019re not one to exercise, just start with 10 minutes each day! Eventually, you can build up your stamina to reach 2 hours and 30 minutes each week, which is recommended by the American Heart Association. Maybe try going for a walk around the neighborhood after dinner, playing a game of catch in the yard, or dusting off that bike of yours and going for a short ride. Whatever exercises you can start doing, make an effort to try something today!<\/p>\n
Tip #9: Practice Mindful Eating<\/strong><\/h4>\nListening to your body when you are hungry is super important. It\u2019s also important to stop eating when your body is full. Maybe you\u2019re guilty of sometimes eating when you\u2019re bored, sad, or stressed \u2013 but these are unhealthy eating patterns and can lead to serious health issues, as well as an unhealthy relationship with food. Practice mindful eating by sitting down to eat your food instead of eating in a rush. Turn off the TV, put down the phone and electronics, and just focus on the food that is in front of you.<\/p>\n","protected":false},"excerpt":{"rendered":"
Adding some\u00a0natural<\/em>\u00a0color to your diet can only aid in positive benefits. Of course, except in situations where you may be allergic. If that\u2019s the case, stay clear of the lemons! But in other cases, fruits and vegetables add an abundance of color to your diet and include things like fiber, vitamins and minerals, and even flavor. Start incorporating 2 cups of fruit and 2 \u00bd cups of veggies in your diet, daily. You can use fresh, frozen, or canned (just watch the sugar in canned).<\/p>\n Remember what we said earlier? \u201cFood is a means to\u00a0nourish<\/em>\u00a0your body\u201d and that\u2019s no different with snacks. A snack is meant to help your body sustain hunger and energy from one meal to the next. They can be eaten throughout the day between meals, whereas treats should be viewed as more of a reward. While it might be easier to grab a few powered donuts because well\u2026they\u2019re right in front of you, choosing a healthy snack is crucial to keeping you full and nourished longer. Instead of the donuts, or whatever your typical go-to unhealthy snack is, try replacing them with some of these!<\/p>\n It\u2019s time to get out those measuring cups (you can even use your hands!) and see how close your portion sizes are to the recommended serving sizes listed on the Nutrition Facts label. Have you been going a little over?\u2026 That\u2019s okay! It\u2019s never too late to start correcting unhealthy eating habits. Start measuring your food to get an idea of what a healthy portion should look like. Once you got it down, just remember that half of your plate should consist of fruits and veggies, and the other half should be 25% lean protein and 25% grains. You can even add a serving size of fat-free or low-fat dairy to complete the meal!<\/p>\n Seafood is a great source of healthy Omega-3 fatty acids and has huge impacts on your cardiovascular health, according to the\u00a0American Heart Association. Eating one serving (3 \u00bd ounces or \u00be cup) of non-fried fish at least twice a week can help prevent heart disease, stroke, heart failure, and several other life-threatening heart illnesses. It\u2019s important to choose a fish, or shellfish, that\u2019s high in Omega-3s and low in mercury \u2013 like salmon, trout, oysters, or sardines. Eating just one serving of healthy fish every week will aid in better cardiovascular health than eating none at all. This is also a great substitute for those regular high saturated fatty meals. If you don\u2019t know where to start with cooking fish, try a different recipe each week until you find one you like!<\/p>\n Hydration plays a massive role in your body and skin. Drinks with added sugars, like sodas or fruit juices, just contribute to wasted calories and little to no nutritional value. In fact, some sugary beverages can do more harm than they can good. The key to knowing if you\u2019re drinking enough water throughout the day is to make sure your urine is light in color to clear. If your urine is yellow, especially dark yellow, then your body is lacking hydration. Instead of grabbing another Diet Coke (we know\u2026it just tastes so good), quench your thirst with water and give your body what it needs. Don\u2019t know how much water to drink? Try the 8\u00d78 rule (8 glasses x 8 ounces of water a day = a minimum of 64 ounces a day).<\/p>\n Getting enough physical activity has numerous health benefits your body needs. If you\u2019re not one to exercise, just start with 10 minutes each day! Eventually, you can build up your stamina to reach 2 hours and 30 minutes each week, which is recommended by the American Heart Association. Maybe try going for a walk around the neighborhood after dinner, playing a game of catch in the yard, or dusting off that bike of yours and going for a short ride. Whatever exercises you can start doing, make an effort to try something today!<\/p>\n Listening to your body when you are hungry is super important. It\u2019s also important to stop eating when your body is full. Maybe you\u2019re guilty of sometimes eating when you\u2019re bored, sad, or stressed \u2013 but these are unhealthy eating patterns and can lead to serious health issues, as well as an unhealthy relationship with food. Practice mindful eating by sitting down to eat your food instead of eating in a rush. Turn off the TV, put down the phone and electronics, and just focus on the food that is in front of you.<\/p>\n","protected":false},"excerpt":{"rendered":"Tip #4: There\u2019s a Difference Between a Snack and a Treat<\/strong><\/h4>\n
\n
Tip #5: Watch Your Portion Sizes<\/strong><\/h4>\n
<\/p>\nTip #6: Eat Seafood 2 Times a Week<\/strong><\/h4>\n
Tip #7: Drink Water and then Drink Some More<\/strong><\/h4>\n
Tip #8: Get Physically Active<\/strong><\/h4>\n
Tip #9: Practice Mindful Eating<\/strong><\/h4>\n