By: Jenifer A. Williams RD, LDN
Annie Penn Hospital
In recognition of National Nutrition Month, here are five tips to “Bite into a Healthy Lifestyle”:
- Set small, measurable goals
- While it’s commendable to have a long-term goal, smaller goals will
help you keep focused. To achieve a healthy weight, aim for a 0.5-2
pound weight loss per week, which will add up over time. Even small
amounts of weight loss, such as a 7-10 percent weight loss of your
current body weight, can make a large impact on your overall health.
- Eat by the clock - Eating at least three meals per day around
the same time each day will provide consistency for your eating plan
and overall routine. It will also prevent skipping meals, which can lead
to hunger and excessive calorie intake throughout the day.
- Add color and variety to your plate - Eating foods from all
food groups is essential for optimal nutrition. Aim to have one half of
your plate fruits and vegetables, one quarter of your plate protein, and
the remaining quarter of your plate starch. Choosing lean proteins,
fruits, vegetables, low-fat dairy, and whole grains most often are key
components for a balanced diet.
- Start moving - Along with a healthy diet, exercise is also
important for optimal health. Starting small with 10-minute mini
exercise sessions three times a day can add up quickly. Aim for two and a
half hours of exercise a week (just 30 minutes a day). Choose an
exercise you enjoy to easily incorporate regular exercise into your
schedule. If you are not currently active, talk to your physician about
physical activity options.
- Focus on fiber - Fiber is an important nutrient that
regulates digestion, improves cholesterol and blood sugar levels, and
keeps us fuller longer. Whole grain breads and pastas, brown rice,
beans, fruits and vegetables are excellent examples of high-fiber foods
to include in your diet to increase fiber content. Remember to increase
your fluid intake as you increase your fiber intake to prevent
For more information about achieving a healthy lifestyle, contact the Cone Health Nutrition and Diabetes Management Center.