Now is a great time to make a fresh start at eating healthy foods and exercising more. For delicious and nutritious recipes and other tips, look for us on Pinterest at wchealth.
Small changes can improve your health and that of your family.Why not try whole grain pasta and whole wheat bread instead of white? Switch to 1 percent milk instead of 2 percent or whole milk. Only children under age two need the fat in whole milk. The rest of us should avoid it.
Most of us consume too much sodium and too many calories from solid fats, added sugars and refined grains. New federal dietary guidelines are intended to help address rising concerns about poor diet and physical inactivity among Americans that are contributing to an epidemic of overweight and obesity and lead to many chronic diseases such as diabetes, heart disease and stroke.
Enjoy your food, but eat less.
Avoid oversize portions
Half your plate should b filled with fruits and vegetables. One quarter should be whole grains. And one quarter should be lean protein.
Switch to fat-free or low-fat (1%) milk.
Here are some tips to help you to eat healthier, exercise more and avoid obesity, heart disease, diabetes and stroke. Scroll down to learn more!
Eat real food by buying foods that have not been processed
Eat real food but not too much
Eat real food, not too much and mostly from plants
Buy foods from supermarket's outer perimeter
Most of us consume too much sodium and too many calories from solid fats, added sugars and refined grains. New federal dietary guidelines should help us address rising concerns about poor diet and physical inactivity among Americans that contribute to an epidemic of overweight and obesity and lead to many chronic diseases such as diabetes, heart disease and stroke.
Here they are in a nutshell:
Shop your way to better nutrition with this shopping list.
Cut the salt
Why stay away from salt? Eating too much salt causes high blood pressure (hypertension). It also increases your risk of heart disease and stroke. Heart disease is the leading cause of death in Westchester County, New York and the U.S. About 500 deaths each year can be attributed to excessive salt intake. Learn more about cutting salt from your diet and your life.
Trans-fat is an artery-clogging fat that can be found in vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils. Over time, trans-fat can "clog the pipes" that feed the heart and brain, which can lead to heart attack or stroke risk. Trans-fats increase your risk of heart disease. Learn more about how to keep your family healthy by reducing trans fats in your diet.
If you are overweight or obese, carrying this extra weight puts you at risk for developing many diseases, especially heart disease, stroke, diabetes, and cancer. Losing this weight helps to prevent and control these diseases. Learn more about obesity and its health consequences.
If you are a senior, these tips can help.
i Choose 600 Campaign
The New York State Department of Health has a new campaign, i Choose 600, to encourage people to eat lower-calorie meals when they eat fast food. These are the main messages:
At farmer's markets, you will find fresh mouth watering hand selected produce. The produce lasts longer because it is usually picked the same day or the day before; and most use fewer chemicals and pesticides. Local growers can also educate you on the type of produce they are buying, and offer tips for storing, cooking, or preserving it.
Resources for a healthy start: