Eat Right
Food, Nutrition and Health Tips from the Academy of Nutrition an Dietetics
20 Health Tips for 2020
1. Eat Breakfast
Start your morning with a healthy breakfast that includes lean protein,
whole grains, fruits and vegetables. Try making a breakfast burrito with
scrambled eggs, low-fat cheese, salsa and a whole wheat tortilla or parfait
with low-fat plain yogurt and whole grain cereal.
2. Make Half your Plate Fruits and Vegetables
Fruits and veggies add color, flavor and texture plus vitamins, minerals
and dietary fiber to your plate. Make 2 cups of fruit and 2.5 cups of
vegetables your daily goal. Experiment with different types, including
fresh, frozen and canned.
3. Watch Portion Sizes
Get out the measuring cups and see how close your portions are to the recommended
serving size. Use half your plate for fruits and vegetables and the other
half for grains and lean protein foods. To complete the meal, add a serving
of fat-free or low-fat milk or yogurt.
4. Be Active
Regular physical activity has many health benefits. Start by doing what
exercise you can. Children and teens should get 60 or more minutes of
physical activity per day, and adults at least two hours and 30 minutes
per week. You don't have to hit the gym-take a walk after dinner or
play a game of catch or basketball.
5. Get to Know Food Labels
Reading the Nutrition Facts panel can help you shop and eat or drink smarter.
6. Fix Healthy Snacks
Healthy snacks can sustain your energy levels between meals, especially
when they include a combination of foods. Choose from two or more of the
My Plate food groups: grains, fruits, vegetables, dairy, and protein.
Try raw veggies with low-fat cottage cheese, or a tablespoon of peanut
butter with an apple or banana.
7. Consult an RDN
Whether you want to lose weight, lower your health-risks or manage a chronic
disease, consult the experts! Registered dietitian nutritionists can help
you by providing sound, easy-to-follow personalized nutrition advice.
8. Follow Food Safety Guidelines
Reduce your chances of getting sick with proper food safety. This includes:
regular hand washing, separating raw foods from ready-to-eat foods, cooking
foods to the appropriate internal temperature, and refrigerating food
promptly. Learn more about home food safety at www.homefoodsafety.org
9. Drink More Water
Quench your thirst with water instead of drinks with added sugars. Stay
hydrated and drink plenty of water, especially if you are active, an older
adult or live or work in hot conditions.
10. Get Cooking
Preparing foods at home can be healthy, rewarding and cost-effective. Master
some kitchen basics, like dicing onions or cooking dried beans.
11. Dine Out without Ditching Goals
You can eat out and stick to your healthy eating plan! They key is to plan
ahead, ask questions and choose foods carefully. Compare nutrition information,
if available, and look for healthier options that are grilled, baked,
broiled or steamed.
12. Enact Family Meal Time
Plan to eat as a family at least a few times each week. Set a regular mealtime.
Turn off the TV, phones and other electronic devices to encourage mealtime
talk. Get kids involved in meal planning and cooking and use this time
to teach them about good nutrition.
13. Banish Brown Bag Boredom
Whether it's for work or school, prevent brown bag boredom with easy-to-make,
healthy lunch ideas. Try a whole-wheat pita pocket with veggies and hummus
or a low sodium vegetable soup with whole grain crackers or a salad of
mixed greens with low-fat dressing and a hard boiled egg.
14. Reduce Added Sugars
Foods and drinks with added sugars can contribute empty calories and little
or no nutrition. Review the new and improved Nutrition Facts labels or
ingredients list to identify sources of added sugars.
15. Eat Seafood Twice a Week
Seafood-fish and shellfish- contains a range of nutrients including healthy
omega-3 fats. Salmon, trout, oysters and sardines are higher in omega-3
and lower in mercury.
16. Explore New Foods and Flavors
Add more nutrition and eating pleasure by expanding your range of food
choices. When shopping, make a point of selecting a fruit, vegetable or
whole grain that's new to you or your family.
17. Experiment with Plant-Based Meals
Expand variety in your menus with budget-friendly meatless meals. Many
recipes that use meat and poultry can be made without. Eating a variety
of plant foods can help. Vegetables, beans, and lentils are all great
substitutes. Try including one meatless meal per week to start.
18. Make an Effort to Reduce Food Waste
Check out what foods you have on hand before stocking up at the grocery
store. Plan meals based on leftovers and only buy what you will use or
freeze within a couple of days. Managing these food resources at home
can help save nutrients and money.
19. Slow Down at Mealtime
Instead of eating on the run, try sitting down and focusing on the food
you're about to eat. Dedicating time to enjoy the taste and textures
of foods can have a positive effect on your food intake.
20. Supplement with Caution
Choose foods first for your nutrition needs. A dietary supplement may be
necessary when nutrient requirements can't be met or there is a confirmed
deficiency. If you're considering a vitamin, mineral or herbal supplement,
be sure to discuss safe and appropriate options with an RDN or another
health care providers before taking.
For a referral to a registered dietitian nutritionist and for additional
food and nutrition information, visit www.eatright.org.
The Academy of Nutrition and Dietetics is the world's largest organization
of food and nutrition professionals. The Academy is committed to improving
health and advancing the profession of dietetics through research, education
and advocacy.
