Buzz
Explore these straightforward steps for a healthier life and check out images that illustrate how to maintain your well-being.
iStockphoto/ThinkstockIn today’s fast-paced world, finding time to prioritize self-care through nutritious eating and regular exercise can be challenging. We’ve collaborated with nutrition, health, and fitness experts to outline seven practical steps for improving your health. These tips are designed for busy lifestyles and emphasize the two pillars of a healthy diet: balance and variety. For further insights, refer to the book Great Adventures in Food (St. Martin's Press, 2000) by Ellen Haas, founder and CEO of FoodFit.
Turn to the next page to begin your journey toward a healthier lifestyle.
1: Make breakfast a daily habit
Fruit-infused yogurt is a calcium-rich and antioxidant-packed breakfast choice.
©iStockphoto.com/Joe BiaforeStudies reveal that those who eat breakfast tend to consume fewer calories during lunch and dinner and are less prone to impulsive snacking throughout the day. The type of breakfast matters significantly. Research indicates that individuals who start their day with eggs or pastries consume more saturated fat compared to those who opt for cereal and fruit.
- A fiber-rich, carbohydrate-heavy, and low-fat breakfast accelerates your metabolism. Skipping breakfast results in fewer calories burned.
- Convenient breakfast options include a banana or a pack of dry cereal like oat squares (oats help reduce "bad" LDL cholesterol).
- Add berries to plain yogurt for a dose of calcium and antioxidants.
- When choosing an energy bar, scrutinize the label and select the one with the lowest calories and saturated fat.
2: Master portion control - measure it right!
A serving of meat, fish, or poultry should be about the size of a deck of playing cards.
©iStockphoto.com/Victor BurnsideWhen dining out, it's unnecessary to finish everything on your plate. Restaurant portions often exceed what an average adult needs. Consider sharing a meal with a companion. Embracing a diet rich in fruits, vegetables, and whole grains offers numerous health benefits. Ensure you incorporate these foods adequately into your meals. Keep in mind:
- A portion of meat should be roughly the size of a deck of cards or the palm of your hand.
- Always check the food labels. Snacks marketed as single servings often contain two or more servings, such as a bag of pretzels.
- Opt for one or two appetizers instead of a main course; this allows you to enjoy a range of flavors without overeating.
- Stay hydrated. Drinking water during meals can help control your appetite and pace your eating.
For additional insights on managing portion sizes, consult the American Institute of Cancer Research, a key resource partner of FoodFit.
3: Plan ahead for snacks
Freshly sliced fruit serves as an excellent healthy snack option.
©iStockphoto.com/dhughes9Snacking can be a healthy practice if you pay attention to your calorie intake. (Maintaining a food and exercise journal can help you stay accountable.) Eating smaller meals more often, rather than waiting until you're extremely hungry, can prevent overeating. This approach also helps maintain stable blood sugar levels and balanced brain chemistry.
- Designate a section of your fridge for healthy snacks. Prepare and store washed carrots, celery sticks, cherry tomatoes, bell peppers, shelled peas, strawberries, and blueberries in clear, airtight containers or bags.
- Keep a bowl of chopped vegetables or fruit slices on the table to curb hunger pangs while waiting for dinner.
- Snack only when you're truly hungry; it's not a solution for improving your mood.
4: Small changes make a big difference - to your waistline
Cupcakes can still be enjoyed if you opt for lower-fat alternatives.
© iStockphoto.com/Ruth BlackOpt for low-fat options. Switching from 2 percent to 1 percent or skim milk reduces fat intake by at least half. Consuming whole fruit instead of fruit juice provides more fiber, antioxidants, and fewer calories (an orange contains 90 calories, while an 8-ounce glass of orange juice has 110 calories). Other impactful changes include:
- Simplify your sandwich by skipping the bacon, cheese, and extra bread. Use mustard for flavor without the extra calories and fat.
- Skip the butter on your movie popcorn to cut out over 200 calories.
- An English muffin typically has half the calories of a regular bagel and is much lower in fat.
- Replace sugary sodas with water to reduce calorie intake.
5: Fit fitness in throughout the day
Stretching isn't just for runners—try incorporating it into your daily routine, like while talking on the phone.
Hemera/ThinkstockEveryday activities can offer health benefits comparable to gym workouts. Stay active by parking farther away, choosing stairs over elevators, or walking and stretching during phone calls.
- Experts recommend aiming for 10,000 steps daily for optimal health. Many use a pedometer, a small device that clips to your waistband and tracks your steps.
- Practice balance by standing on one foot while brushing your teeth and switching feet while combing your hair.
- Walk your dog daily. If you don’t have one, borrow a neighbor’s or simply walk your "inner dog."
6: Remember the basics of good nutrition
To improve your diet, incorporate a wide range of nutritious foods.
© iStockphoto.com/Phil DateThree simple principles guide healthy eating. They are straightforward and easy to implement.
- Diversify the types of foods in your diet.
- Increase your intake of fruits, vegetables, and whole grains alongside your regular meals.
- Opt for more low-fat food options.
7: Treat yourself
Practicing yoga not only strengthens the body but also brings mental tranquility.
Bob Stockfield/National Center for Complementary and Alternative Medicine/NIHDesignate one or two days each week to indulge in a planned treat, like a favorite dessert or main dish. The additional 100-200 calories consumed can be effortlessly offset by a brisk 1-2 mile walk. Consider these alternatives:
- Push your limits by participating in a 5K run or walk.
- Reward yourself with a soothing massage.
- Explore relaxation techniques such as meditation, yoga, or even a classic nap.
- Prioritize self-care regularly.
Contributors to this content are Ann Coulston, M.S., R.D.; Jane Folkman, M.S., R.D.; Rachel Johnson, R.D., M.Ph., Ph.D.; Richard Cotton, and Carol Krucoff.
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