Healthy Eating

Transcript Female: Rely on energy bars to get through the day? Male: Quick Tips! Female: Stay healthy by choosing ones with max two grams of saturated fat and at least three grams of fiber.

Transcript Female: Want a healthy on-the-go snack? Male: Quick tips! Female: Nosh on sunflower seeds. Like nuts, they’re high in protein and fiber, but since they’re also hard to shell, you’ll take in fewer calories.

Instructions Step 1: Picture a plate Picture a plate divided into 4 sections — fruits, vegetables, grains, and protein. Fruit and vegetables should fill half the plate, with veggies taking up a little more room than fruits; divide the other side between grains and protein, with grains getting a bit more space. Now envision a …

Instructions Step 1: Get a cholesterol level test Get a cholesterol level test from a medical professional to learn if your “bad” and “good” cholesterol levels are balanced at medically acceptable levels. Step 2: Eat food with soluble fiber Eat food containing soluble fiber such as whole grain bread and pasta, beans, and soy products. …

Instructions Step 1: Maintain a healthy body weight Maintain a healthy body weight by keeping your calories under control and eating moderate-sized portions. Overindulging on food can increase your risk for cancer. Step 2: Cut back on fat Cut back on saturated fats like the animal fat in red meat, and trans-fatty acids found in …

Instructions Step 1: Disrupt fat with exercise Use exercise to naturally disrupt the metabolism of fat. Eating less helps, but excess body fat will keep cholesterol up until you actually lose pounds by breaking a sweat. Moderate walking and workouts five days a week can raise good cholesterol by 10 percent. TIP: The National Heart, …

Instructions Step 1: Don’t go cold turkey Don’t try to give up soda cold turkey. Instead, cut back a little bit every day until you’re down to almost no soda. If calories are your main concern, try switching to diet sodas. TIP: If you can’t stand the taste of diet soda, add lemon or lime …

Instructions Step 1: Eat whole foods Eat natural whole foods such as meat, fresh fruit and vegetables, and whole grains without added sugar. Step 2: Go half and half Mix a half serving of regular variety foods or beverages with a half serving of low-sugar options. For instance, add a half cup sweetened yogurt to …

Instructions Step 1: Eat raw beets Eat raw beets. Make a salad by combing the beet, olive oil, and lemon juice in a bowl. It’s a great source of betaine and folate. TIP: Cooking beets will decrease their antioxidant power, so stick with raw. Step 2: Use red wine vinegar and oil Trade the store-bought …

Instructions Step 1: Choose variety Choose a variety of foods from each major food group. This ensures that you get all of the calories, protein, vitamins, minerals, and fiber you need. Lose weight without breaking a sweat. Step 2: Vary within food groups Vary the foods you eat in each food group, substituting rice for …

Instructions Step 1: Stock your refrigerator Stock your refrigerator with low-fat dairy products, such as yogurt, cheese, and skim or one percent milk. Have lean meats like roast beef or turkey on hand for sandwiches or snacks. Step 2: Keep smart foods in pantry Keep smart foods in your pantry. Buy brown rice, whole-grain noodles, …

Instructions Step 1: Be package conscious Be package-conscious. Read labels to determine the fat, sodium, calories, and other nutritional information. TIP: Go to fda.gov to learn more about how to read nutrition facts labels. Step 2: Eat fresh Eat fresh, vibrantly colored fruits and vegetables, such as broccoli, peaches, spinach, berries, and carrots. Opt for …

Instructions Step 1: Make eating a game Make a game of eating healthy. Hold green bean eating contests that incite competitive kiddies to beat their parents in a competition. Step 2: Design fun foods Design plates of veggies and fruits as rainbows or goofy characters that they will eat without thinking about what they’re doing. …

Instructions Step 1: Eat a hamburger Eat smart by ordering a hamburger without cheese, bacon, mayonnaise, or special sauce. Opt for a single patty. Step 2: Order chicken Order chicken that is grilled, baked, or broiled instead of breaded and fried. Choose the smallest portion on a whole grain bun if offered. Step 3: Drink …

Instructions Step 1: Save calories Save calories by adding raw veggies and dried fruit to salads instead of croutons, cheese, and bacon bits. Try fillers like beans, peas, raisins, and any other veggies you’d like. TIP: Use a low-fat or fat-free dressing to replace ones that are high in fat. Step 2: Try eating dried …

Instructions Step 1: Eat fresh fruits and vegetables Eat fresh fruits and vegetables. One cup of raspberries, one cup of sliced bananas, and two cups of carrots, are each only 100 calories. TIP: Fruits and vegetables provide fiber, minerals, and vitamins. Step 2: Make a homemade trail mix Make a homemade trail mix by combining …

Instructions Step 1: Eat almonds Nibble on some almonds, which are rich in calcium and vitamin E. TIP: Most of the fat in almonds is monosaturated — a relatively healthy kind. Step 2: Eat apples Bite into an apple, which contains pectin that can lower cholesterol. Step 3: Eat blueberries Have some blueberries, which help …

Instructions Step 1: Read ingredient labels Read ingredient labels for allergen warnings, and get educated about how allergens are processed. TIP: The FDA only requires that the top eight allergen-producing ingredients be listed on a label, and foods containing gluten aren’t always identified. Step 2: Remove processed foods Remove processed foods and glutens from your …

Instructions : Always check with your doctor before making major dietary changes. Step 1: Know the numbers Know the numbers when learning how to get protein into your diet, keeping in mind the average adult requires 45 to 56 grams of protein daily. Step 2: Maintain a traditional American diet Maintain a traditional American diet …

Transcript Man: Want to cancel out the bad effects of fatty foods? Woman: Quick tips! Man: Drink a glass of orange juice. It’s loaded with flavonoids which counteract the inflammation fatty foods generate. Fresh!

Instructions Step 1: Look at the Nutrition Facts label Look at the Nutrition Facts label on the back of food packaging. This label consists of a serving size section, a calories section, a nutrients percentage daily value section, and a footnote. Step 2: Look at the serving size information Examine the label for serving size …

Instructions Step 1: Choose healthier pasta Choose whole-grain pasta, gluten-free pasta, or quinoa. Unlike refined pasta, these have protein, antioxidants, B vitamins, minerals, and plenty of fiber, which is important when following a weight-loss program. TIP: To identify a pasta as whole grain, look for whole grain to be first on the product’s ingredient list. …

Instructions Step 1: Count your carbohydrates Eat a diet comprising 45 to 65 percent carbohydrates. Select healthy carbs, such as fruits and vegetables, whole grains, legumes, and low-fat dairy products. TIP: Don’t skip meals. To avoid unhealthy blood sugar fluctuations, be consistent and eat the same amount of food at the same time every day. …

Instructions Step 1: Learn portion control Overeating can cause indigestion, fatigue, and, yup, weight gain. Stick a portion-size guide in your wallet and post one on the fridge — and follow its guidelines. Here’s a hint: an extra-large pizza is too much for one person. TIP: Skipping meals altogether can destabilize your blood sugar, which …

Instructions Step 1: Blend Blend the cereal in the blender to a fine, bread-crumb-like consistency, and then pour it in a bowl. Step 2: Add seasoning Add the Italian seasoning, salt, and pepper, and set it aside. Step 3: Cut mozzarella sticks Cut the string cheese sticks in half. TIP: Use fat-free soy string cheese …

Instructions Step 1: Munch on walnuts Munch on a handful of walnuts. They’re a rich source of vitamin B6, which the body needs to produce serotonin, a brain chemical involved in staving off depression. Sunflower seeds and wheat germ are also good sources of B6. Step 2: Fill up on fish Eat at least two …

Instructions : Never change your diet without first consulting your physician. Step 1: Eat less saturated fat Eat less saturated fat. If you are used to eating a diet high in fat, reducing your fat and cholesterol intake will reduce your blood pressure. Step 2: Keep your weight under control Count calories and keep your …

Transcript Female: Sick of greasy diner food on the road? Male: Health to go! Female: Pack fat-free powdered milk and low-fat, high-fiber, dry cereal. Just add water and a sliced banana for a hearty, healthy and inexpensive breakfast. Bon appetit!

Instructions : Call your health-care provider if you have symptoms of organic mercury poisoning or if you know you have eaten foods that may have been contaminated with organic mercury. Step 1: Know that symptoms take years to appear Know that, except when exposure is to large doses, it usually takes years or decades for …

Instructions : Never change your diet without first consulting your physician. Step 1: Go slowly Go slowly when switching to a GFCF diet and give yourself two months to completely convert. Going cold turkey from all your favorite foods at once might hamper future success. Step 2: Enlist your family Enlist the whole family in …

Instructions Step 1: Substitute a whole egg Replace a whole egg in a recipe with two egg whites. Step 2: Keep creamy taste Keep the creamy taste of mashed potatoes by using buttermilk instead of whole milk or heavy cream. TIP: You can also use fat-free milk or half- and-half. Step 3: Replace white bread …

Instructions Step 1: Make a commitment Make a commitment to try a vegetable you’ve never eaten or liked once a week, and keep an open mind. Step 2: Lean to cook Learn to cook vegetables properly to maximize flavor. Cook them in new ways, such as grilled alongside your favorite cut of meat and baked …

Instructions Step 1: Eat right Eat plenty of protein, fruits, and vegetables. Avoid overeating starchy foods like pastas, breads, and rice. They can make you drowsy. TIP: Snack on almonds and cashews, which contain magnesium, a mineral that converts sugar into energy. Step 2: Stay moving Stay moving. Go for a brisk 10-minute walk to …

Instructions : Never change your diet without first consulting your physician. Step 1: Use salt substitutes Use salt substitutes to enhance the flavor of foods. Herbs, spices, citrus juices, onion or garlic powders, and salt-free seasoning blends are all good choices. Step 2: Eat fresh foods Aim for a diet rich in fresh foods, such …

Transcript Man: Fast food again? Woman: Health to go! Man: Choose a plain hamburger with no sauce over fish or chicken sandwich options. It’s almost always got fewer calories. Who knew?

Transcript Female 1: Ordering a cocktail? Female 2: Health to go! Female 1: Ask them to leave out the fruit slice. A study found that 70% of lemon wedges contain germs. Wow!

Instructions Step 1: Provide balanced diet Provide healthy food choices that will give your child the nutrients necessary for growth and development such as protein, whole grains, fruits, and vegetables. Step 2: Lead by example Inspire your kids to eat healthily through your own willpower. Explain to them why exercising and eating healthy foods are …

Instructions Step 1: Have some beans Learn to love beans. Beans, peas, and other legumes are excellent sources of vegetable protein. They also provide needed fiber, including heart-healthy soluble fiber. TIP: Soybeans pack the most protein per ounce and offer a complete protein, comparable to meat. Soy milk and tofu are good sources of soy …

Instructions Step 1: Choose lean cuts Buy lean cuts of beef with minimal outside fat and minimal marbling. Cuts from the loin are best. Ask your butcher for suggestions. TIP: Remember the “10-4-4” rule: no more than 10 grams total fat and 4 grams saturated fat in a 4-ounce serving. Step 2: Trim the fat …

Instructions Step 1: Don’t skip breakfast Eat breakfast every day. You need to put fuel in to get energy out, and after a full night’s sleep you’re running on empty. Step 2: Skip the low-carb diet Make complex carbohydrates the centerpiece of your diet. Carbs supply energy; you should get about half your calories from …

Transcript Man: On the run and out of healthy options? Woman: Health to go! Man: Save plastic takeout containers, fill them with peanut butter or hummus, and take along some raw vegetables. Bingo!

Instructions Step 1: Make a meal plan Make a meal plan for a couple weeks at a time. Plan every meal for that time period so that nothing will go to waste. Step 2: Look for deals Keep an eye out for sales. When staples such as rice, grains, and beans are on sale, stock …

Instructions Step 1: Count calories Watch the numbers: A snack shouldn’t have more than 200 calories. Step 2: Follow the 35-10-35 rule Choose an item that gets no more than 35 percent of its calories from fat, no more than 10 percent of its calories from saturated fat, and is no more than 35 percent …

Instructions Step 1: Clear your colon Clear your colon with roselle tea. When drunk in large amounts, it can function as a mild laxative. Step 2: Calm your complexion with rose hip tea Calm your complexion with tea made from rose hips; they’re a rich source of A and C vitamins, all of which help …

Instructions Step 1: Avoid fried items Avoid fried rolls or anything battered. Steer clear of dumplings, tempura, and spider rolls. Step 2: Pass up extras Pass on ingredients in Americanized rolls, such as cream cheese, mayonnaise, and avocado, which pile on the fatty calories. Step 3: Request less rice Ask your sushi chef to go …

Instructions : Never change your diet without first consulting your physician. Step 1: Add beans Add cooked beans — such as kidney, lima, or navy — or lentils in place of meat in soups, stews, casseroles, and chili. You can also make bean burgers and lentil burgers for a hearty meal. TIP: Hummus, made with …

Instructions Step 1: Arm yourself with the facts Go to the web sites of your favorite coffee places; most post calorie counts and nutrition information. Print out a copy to keep on hand so you know exactly what you’re getting. Step 2: Order plain coffee Order a black coffee or an Americano, which is an …

Instructions Step 1: Give them oatmeal Serve a hot cereal for breakfast. Children who ate instant oatmeal performed 5 to 12 percent better on spatial memory tests than kids who ate sugary cereal or no breakfast at all. TIP: Make the cereal with milk – protein staves off hunger, which increases concentration. Step 2: Serve …

Instructions Step 1: Eat tomatoes with broccoli Eat cooked tomatoes with broccoli. One study indicated that eating those two foods at the same time may enhance their cancer-fighting abilities. Step 2: Throw oranges into your salad Throw oranges into your salad, or cook bell peppers with your greens. Both are good sources of vitamin C, …

Instructions : Never change your diet without first consulting your physician. Step 1: Pay attention to what you eat Keep a food diary to understand what foods you consume and how they may be affecting your body’s pH balance. Step 2: Test your pH balance Test the pH levels in your body to determine the …

Instructions : Never change your diet without first consulting your physician. Step 1: Learn basics of nutrition Learn the basics of nutrition, using the USDA Food Guide Pyramid. It describes the five basic food groups, serving sizes, and the recommended number of daily servings for each. TIP: The USDA’s web site provides an individualized food …

Instructions : Never change your diet without first consulting your physician. Step 1: Eat blueberries Add blueberries to breakfast cereal or yogurt, or make blueberry pancakes. Blueberries are packed with antioxidants and phytoflavinoids, as well as containing high levels of potassium and vitamin C. They can lower your risk of heart disease and cancer, and …

Instructions Step 1: Decrease consumption Cut back your coffee consumption slowly instead of trying to quit cold turkey. TIP: Try drinking caffeine-free tea. Step 2: Exercise Exercise regularly to release adrenaline, which helps curb the need for caffeine. : Always consult a physician before attempting to do any exercise or exercise plan. Step 3: Substitute …

Instructions Step 1: Choose a snack Do you want something salty? Crunchy? Sweet? Decide which type of snack you’re craving to make sure your choice will satisfy you. Step 2: Pick a slim salty If it’s salt you’re after, go for peanuts or beef jerky. Though high in calories, nuts provide the good kind of …

Instructions Step 1: Read labels Read labels when you shop. If salt or sodium chloride is one of the first ingredients listed on the label, don’t buy the product. Step 2: Eliminate high-sodium foods Avoid high-sodium foods such as chips, salted nuts, and dressings. If you must eat them, try the low-sodium versions. Step 3: …

Instructions Step 1: Exercise Start an exercise program that improves posture and flexibility and strengthens muscles. Yoga, swimming, cycling, and running are great starter choices. Step 2: Sleep Get sleep, an important factor in the growing process because it repairs and replenishes your body. Kids and teenagers who are still growing need eight and a …

Instructions Step 1: Remove distractions Remove distractions. Turn off the TV or computer and put away reading materials or paperwork. TIP: If practicing mindful eating with others, enhance the experience by sitting together in silence. Step 2: Sit Sit in a comfortable position. Step 3: Examine the orange Examine the orange you are about to …

Instructions Step 1: Cook your own meals Cook and prepare your own meals as often as you can. This will help you avoid eating processed and fast foods, which are higher in sodium and fat. TIP: Healthy, low-fat recipes and guidance are available in bookstores and on the internet. Step 2: Make a shopping list …

Instructions Step 1: Eat whole, unprocessed foods whenever possible. This means fresh or frozen fruits instead of canned, whole grains instead of enriched flour, brown rice instead of white rice, and as little fast food as possible. TIP: Avoid ‘low-fat’ or ‘zero-calorie’ processed foods, as they typically have more sugar and salt. Refining grains also …

Instructions Step 1: Skip the soup Skip the French onion soup and the seafood bisque in favor of almost any other appetizer; they’re usually the most fattening starters on the menu. TIP: Try the moules marinieres, which are mussels in white wine, garlic, and shallot sauce. Step 2: Avoid these words Avoid any food accompanied …

Instructions Step 1: Skip the chips Ask your server to bring you soft tortillas to dip into your salsa, rather than chips. TIP: At fast-food places, request extra salsa instead of the customary cheese topping. Step 2: Enjoy ceviche Enjoy ceviche, a citrus-marinated seafood appetizer. Fresh fish and lime juice, which are the main ingredients, …

Instructions Step 1: Forget the fried stuff Avoid fried appetizers, like puri, which is fried bread, samosas, which are turnovers, and pakoras, which are fritters. Try the mulligatawny soup, a spicy concoction of chicken and lentils. Step 2: Order tandoori Order tandoori chicken or fish, which is baked, not fried. Chicken tikka, made of roasted …

Instructions Step 1: Get the spring roll Order the spring roll over the egg roll; it’s often half the calories. Step 2: Use chopsticks Use chopsticks if you normally eat with a fork and knife. It may take you longer to eat, giving your brain time to tell your tummy you’re full before you clean …

Instructions Step 1: Skip the garlic Choose plain breadsticks or bread over the garlic variety, which is saturated with butter. TIP: If you’re dipping your bread, watch the olive oil! It’s healthier than butter, but bread soaks it up like a sponge, making it easy to consume hundreds of extra calories without noticing. Step 2: …