Healthy Eating

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Ideas to improve how you eat

Add 1 fruit or vegetable to meals or snacks until you have reached 5 a day. A whole piece of fruit, like a medium sized apple, is 1 serving.
Fresh is best, but frozen, dried, and canned fruits and vegetables are all good choices. For canned fruits or vegetables, look for labels that say "in light syrup" or "no added salt."
Eat less fat. Remove all visible fat (or skin from meat or chicken) before cooking. Broil or bake instead of frying.
Take healthy snacks with you (fruits, vegetables, pretzels) to avoid hunger later in the day.
Choose high-fiber foods, such as vegetables, fruits, and whole grains. These help you feel full and most are low-fat.

Remember, be realistic. Make small changes over time in what you eat. Try a small change for one to two weeks then start the next change. That may be easier than changing the way you eat all at once. A drastic change may not be successful in the long run.

How to be successful at making changes

Be adventurous. Include variety in the food you choose. Besides the nutritional benefits, variety adds interest to meals and snacks. Learn new ways to prepare vegetables and low-fat meals. Try new spices and herbs.

Be sensible. Cut down on guilt. You can enjoy all foods without overdoing it. If there is a high-fat, highcalorie snack you want, you can have it. Just have a small portion and eat it less often. If you eat a piece of birthday cake, all is not lost. You can eat lower calorie foods at your next meal.

Keep a food diary. Write down what you eat and how much you eat. Try keeping a food diary for a week or two. This can help you keep track of your eating patterns.

Be selective when eating out. Look for dishes that are steamed, broiled, baked, grilled, poached or roasted. If you're not sure about a certain dish, ask your server how it's prepared. It is okay to ask for what you want to help you eat healthy. Ask for salad dressings, sauces, and gravies on the side so you can decide how much to use. Ask your server to wrap half of your entrée to take home as it is being served. Most restaurants serve extra-large portions so there is no need to clean your plate.

Ready to change?

On a scale of 1 to 10 (where 10 means that you are really ready to make necessary changes to your diet), honestly answer the following question:

How ready are you to make changes in your life so that you can eat healthier?

If your answer is 3 or less, what would need to happen to make you more ready in the future?

If your answer is 4 to 6, what are some of the advantages of staying the same? What are some advantages of changing?

If your answer is 7 to 10, congratulations on your decision to make changes to eat healthier. Your commitment to small changes and healthy choices will help you be successful.

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