Healthy eating resolutions are popular every January, whether you slipped into old habits late last year, or looking for a refresh to your nutrition.
Here are 5 healthy eating tips that will help you stay on track all year long.
1. Eat a variety of foods
According to the National Council on Aging, a healthy meal should consist of a lean protein, fruits and vegetables, whole grains and low-fat dairy.
2. Reduce your carb intake
Bread is a staple food in many diets, but it’s high in carbs and low in fiber. Try low carb or whole grain bread instead.
Avoid sugar-sweetened drinks, fruit juice and milk. These types of beverages are high in added sugar. An 8-ounce glass of full-fat or low-fat milk contains 12-13 grams of carbs. If you drink milk by the glassful or in lattes or shakes, look for a milk substitute like coconut or almond milk.
3. Minimize your use of table salt
As you age, your sense of taste declines. More often than not, you'll want to season your dishes with salt to increase the flavor. Make sure you're consuming no more than 2,300 milligrams of sodium every day.
4. Try probiotic-rich foods
Fermented foods improve digestion, boost immunity and promote a healthy weight. Probiotics, or good bacteria, is one way to boost your gut health. Fermented foods like yogurt and kimichi are rich in probiotics. Sauerkraut, kefir, kombucha and miso are also great options!
5. Select healthy fats
Eliminate the saturated and trans fats and incorporate more healthy fats into your diet. Healthy fats can help protect your body against disease and support mood and mental well-being. Olive oil, avocado, nuts and fish high in omega-3 fatty acids are all great choices.
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