5 Tips to a Healthier Diet

While many focus on exercise as the hallmark of a healthy lifestyle, diet plays an equally important role in overall health.

1. Select Nutrient‐rich Foods & Beverages

Choose Among the Basic Food Groups

• Brightly colored fruits and 100% fruit juice

• Vibrantly colored vegetables• Whole‐grain fortified  and fiber 

rich grain foods• Low‐fat and fat‐free milk, cheese, 

and yogurt• Lean meats, poultry, fish, eggs, 

beans, and nuts

Practical Ways to Add Nutrient‐rich Foods

• Make oatmeal with fat‐free milk instead of water.

• Try whole‐wheat macaroni and cheese for a way to get a whole‐grain food and a serving of dairy.

• Choose nutrient‐rich beverages, such as low‐fat flavored milk, or 100% fruit juice.

• Cut and bag vegetables for a convenient snack for the entire family.

2. Reduce Added Sugar IntakeThe 411 on Sugar

• The 2015 Dietary GuidelinesAdvisory Committee defines addedsugars as, “sugars that are eitheradded during the processing offoods, or are packaged as such, andinclude sugars, syrups, naturallyoccurring sugars that are isolatedfrom a whole food and concentratedso that sugar is the primarycomponent, and other caloricsweeteners.”

• Sugar may appear under as many as50 names, including cane sugar, cornsyrup, raw sugar, and crystal solids.

Reducing Sugar Intake

• Scan labels for added sweeteners.• Replace sugary snacks with

naturally sweet fruit andvegetables.

• Drink water and milk as beverages.• Reduce sugar at home by trying to

cook from scratch. Many timessugar can be cut from recipeswithout issue.

• Limit flavored yogurt. Flavoredyogurt contains startling amountsof added sugar. Try mixing half aflavored yogurt with half of a plainyogurt.

3. Curb Late Night Snacking

• Focus on planning healthy meals and snacksthroughout the day.

• Boost your protein and fiber intake. Protein andfiber both provide a satiated feeling.

• Get adequate sleep. When sleep patterns aredisrupted, appetite, and hormone levels aredisrupted as well.

• If feeling hungry at the end of the day, askyourself “Am I really feeling hungry or am I justtired, bored, or procrastinating?” If you are trulyhungry, try reaching for a healthy snack.

10 Best Food Journaling Apps

• Calorific• The Eatery• Lose it!• My Fitness Pal• My Food Diary• MYNETDIARY• MYPLATE by LIVESTRONG• SPEECH‐To‐Text• Nutrition Menu

Keeping a food journal is a great way to learnmore about your eating habits.

With technology, food journaling has becomeeasier then ever. There are a variety of appsavailable, each with different functions. Find anapp that meets the individual’s needs.

4. Keep a Food Journal

5. Tips for Dining Out• Have a plan. Eat a light dinner if you had a big

lunch, or cut back on calories during the day if youknow you will be dining out at night.

• Choose a restaurant that offer healthy mealchoices. Check online menus for nutritionalinformation.

• Substitute when possible; ask for a vegetableinstead of fries.

• Control portions. If a restaurant serves largeportions, eat only a small portion and bring homethe leftovers. Order an appetizer in place of alarge entrée and add a small salad.

• Eat slowly. It takes about 20 minutes for the brainto get the message that you’re no longer hungry.

Sources:• Tips for choosing a Nutrient‐rich Diet, Sharon Denny; 

http://www.eatright.org/resource/food/vitamins‐and‐supplements/nutrient‐rich‐foods/choosing‐a‐nutrientrich‐diet

• Looking to Reduce Your Family’s Added Sugar Intake? Here’s How, Jessica Cording; http://www.eatright.org/resource/food/nutrition/dietary‐guidelines‐and‐myplate/looking‐to‐reduce‐your‐familys‐added‐sugar‐intake‐heres‐how

• 5 Tip to Curb your Late‐Night Snacking, Penelope Clark; http://www.eatright.org/resource/health/weight‐loss/tips‐for‐weight‐loss/5‐tips‐to‐curb‐your‐late‐night‐snacking

• The 10 best apps for Food Journaling; http://www.redbookmag.com/body/healthy‐eating/advice/g614/lose‐weight‐apps‐tools/?slide=7

• 7 Tips for Healthy Dining Out, Jill Kohn; http://www.eatright.org/resource/health/weight‐loss/eating‐out/eating‐out