17 Health Tips for 2017 Dedicate yourself to a healthy lifestyle in 2017 with these food, nutrition and physical activity tips.

1. Eat BreakfastStart your morning with a healthy breakfast thatincludes lean protein, whole grains, fruits andvegetables. Try making a breakfast burrito withscrambled eggs, low-fat cheese, salsa and awhole wheat tortilla or a parfait with low-fatplain yogurt, fruit and whole grain cereal.

2. Make Half Your Plate Fruits and VegetablesFruits and veggies add color, flavor and textureplus vitamins, minerals and fiber to your plate.Make 2 cups of fruit and 2 ½ cups of vegetablesyour daily goal. Experiment with different types,including fresh, frozen and canned.

3. Watch Portion SizesGet out the measuring cups and see how closeyour portions are to the recommended servingsize. Use half your plate for fruits and vegetablesand the other half for grains and lean proteinfoods. To complete the meal, add a serving offat-free or low-fat milk or yogurt.

4. Be ActiveRegular physical activity has so many healthbenefits. Start by doing what exercise you can forat least 10 minutes at a time. Children and teensshould get 60 or more minutes of physicalactivity per day, and adults should get two hoursand 30 minutes per week. You don’t have to hitthe gym—take a walk after dinner or play a gameof catch or basketball.

5. Fix Healthy SnacksHealthy snacks can sustain your energy levelsbetween meals, especially when they include acombination of foods. Choose from two or moreof the MyPlate food groups: grains, fruits,vegetables, dairy, and protein. Try raw veggieswith low-fat cottage cheese, or a tablespoon ofpeanut butter with an apple or banana.

6. Get to Know Food LabelsReading the Nutrition Facts panel can help youshop and eat or drink smarter.

7. Consult an RDNWhether you want to eat better to lose weight orlower your risk or manage a chronic disease,consult the experts! Registered dietitiannutritionists can help you by providing sound,easy-to-follow personalized nutrition advice.

8. Follow Food Safety GuidelinesReduce your chances of getting sick bypracticing proper food safety. This includes:regular hand washing, separating raw proteinfoods from ready-to-eat foods, cooking foods tothe appropriate temperature by using a foodthermometer, and refrigerating food quickly at aproper temperature to slow bacteria growth.Learn more about home food safety atwww.homefoodsafety.org.

Eat RightFood, Nutrition, and Health Tips from the Academy of Nutrition and Dietetics

9. Get CookingPreparing foods at home can be healthy,rewarding and cost-effective. Resolve to learnsome cooking and kitchen basics, like how to dicean onion or cook dried beans. The collection ofHow do I…videos at www.eatright.org/howdoiwill get you started.

10. Dine Out without Ditching Your GoalsYou can eat out and stick to your healthy eatingplan! The key is to plan ahead, ask questionsand choose foods carefully. Compare nutritioninformation, if available, and look for healthieroptions that are grilled, baked, broiled or steamed.

11. Enact Family Meal TimePlan to eat as a family at least a few times eachweek. Set a regular mealtime. Turn off the TV,phones and other electronic devices to encouragemealtime talk. Get kids involved in meal planningand cooking and use this time to teach them aboutgood nutrition.

12. Banish Brown Bag BoredomWhether it’s a lunch for work or school, preventbrown bag boredom with easy-to-fix, healthylunch ideas. Try a whole-wheat pita pocket withveggies and hummus or a low sodium vegetablesoup with whole grain crackers or a salad ofmixed greens with low-fat dressing and a hardboiled egg.

13. Drink More WaterQuench your thirst by drinking water instead ofsugary drinks. Stay well hydrated by drinkingplenty of water if you are active, live or work inhot conditions, or are an older adult.

14. Explore New Foods and FlavorsAdd more nutrition and eating pleasure byexpanding your range of food choices. Whenshopping, make a point of selecting a fruit,vegetable or whole grain that’s new to you or

your family. Try different versions of familiar foods like purple asparagus, Honeycrisp apples, broccoflower or quinoa.

15. Eat Seafood Twice a WeekSeafood—fish and shellfish—contains a rangeof nutrients including healthy omega-3 fats.Salmon, trout, oysters and sardines are higher inomega-3s and lower in mercury.

16. Cut Back on Added SugarsFoods and drinks with added sugars cancontribute empty calories and little or nonutrition. Reviewing ingredients on the foodlabel can help you identify sources of addedsugar. Visit www.choosemyplate.gov for moreinformation.

17. Experiment with more plant-based mealsExpand the variety in your menus with budget-friendly meatless meals. Many recipes that usemeat and poultry can be made without. Eating avariety of plant foods can help. Vegetables,beans, and lentils are all great substitutes. Tryincluding one meatless meal per week to startout.

This tip sheet is provided by:

For a ref erral to a registered dietitian nutritionist and for additional food and nutrition information visit www.eatright.org.

The Academy of Nutrition and Dietetics is the largest organization of food and nutrition professionals. The Academy is committed to improving the health and advancing the profession of dietetics through research, education and advocacy.

Authored by Academy of Nutrition and Dietetics staff registered dietitian nutritionists.

©2017 Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.

Eating Right for a Healthy Weight

Reaching and maintaining a healthier weight contributes to your overall health and well being. Losing even a few pounds or preventing further weight gain has health benefits.

Are you ready to make changes in your lifestyle and move toward a healthier weight? Here are some tips to get you started.

Start with a plan for lifelong health. Focus on the big picture—achieving overall good health—not just short-term weight loss.

Set healthy, realistic goals. You are more likely to succeed in reaching realistic goals when you make changes step-by-step. Start with one or two specific, small changes at a time. Track your progress by keeping a food and activity log.

Get a personalized eating plan. Go to www.ChooseMyPlate.gov for a plan that will give you the amounts of each food group you need daily. If you have special dietary needs, consult a registered dietitian for a customized plan.

Eat at least three meals a day and plan your meals ahead of time. Whether you’re eating at home, packing a lunch or eating out, an overall eating plan for the day will help keep you on track.

Balance your plate with a variety of foods. Half your plate should be filled with fruits and vegetables, about one fourth with lean meat, poultry or fish, and one fourth with grains. To round out your meal, add fat-free or low-fat milk, yogurt or cheese.

Start your meal with low calorie foods like fruits, vegetables and salads. These foods are packed with nutrients your body needs.

Focus on your food. Pick one place to sit down and eat at home. Eating while doing other things may lead to eating more than you think. Also, switching from a large plate to a smaller one may help you feel satisfied with reduced portions.

Eat RightFood, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

Know when you’ve had enough to eat. Quit before you feel full or stuffed. It takes about 20 minutes for your brain to get the message that your body is getting food. When your brain gets this message, you stop feeling hungry. So, fast eaters—slow down and give your brain a chance to get the word.

Get plenty of fiber from fruits, vegetables, beans and whole grains. Fiber can help you feel full longer and lower your risk for heart disease and type 2 diabetes.

Watch portion sizes to manage your calorie intake. This is the key to an effective weight management plan. To make sure your portion sizes are “just right,” visit the MyPlate Food Groups Food Galleries at www.choosemyplate.gov/STEPS/howmuchshouldyoueat.html for healthy eating guidelines in household measures.

Snack smart. Include snacks as part of your daily calorie allowance and limit portions to one serving. Plan for nutritious snacks to prevent between-meal hunger. Keep portable, healthy snacks in your desk, backpack or car.

Find your balance between food and physical activity. Regular physical activity is important for your overall health and fitness—plus, it helps control body weight, promotes a feeling of well-being and reduces the risk of chronic diseases.

Pick activities you like and do each for at least 10 minutes at a time. Aim for a total of 2 hours and 30 minutes or more each week of moderate activity such as brisk walking. If you are currently inactive, check with your doctor concerning increased physical activity.

Is it right for you?Make sure your weight management plan is right for you. Does it include:

• Foods from all five food groups?• The right number of servings from each group?• Food you will enjoy eating for the rest of your

life?• Foods you can buy at the supermarket?• Some of your favorite foods?• Foods that fit your budget and lifestyle?• Regular physical activity or exercise?

If the answer is “yes” to all the questions, your weight management plan is right for you.

A registered dietitian nutritionist can develop a personalized weight management plan that meets your individual needs. For names of registered dietitian nutritionists in your area, visit www.eatright.org.

For more information about healthy eating, visit www.eatright.org and www.ChooseMyPlate.gov.

©2014 Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.

This tip sheet is provided by:

For a referral to a registered dietitian nutritionist and for additional food and nutrition information visit www.eatright.org.

Authored by Academy of Nutrition and Dietetics staff registered dietitian nutritionists. Sources: U.S. Department of Health and Human Services, ADA Complete Food & Nutrition Guide.

POWER You have the

to Prevent Diabetes Here are 7 steps you can take to get started today

d

Move more. Get up, get out, and get moving. Try walking, ancing, bike riding, swimming, or playing

ball with your friends or family. It doesn’t matter what you do as long as you enjoy it. Try different things so you don’t get bored.

Eat the healthy plate way. Focus on eating less and making healthy food choices. Try to eat more fruits and vegetables (5 to 9 servings a day), dried beans, and whole grains. Cut down on fatty and fried foods. You still can eat the foods you enjoy, just eat less. See other side for an example of a healthy plate.

Take off some weight. Once you start eating less and moving more, you will lose weight. By losing even 10 pounds, you can cut your chances of getting diabetes.

Set goals you can meet. Start by making small changes. Try being active for 15 minutes a day this week. Then each week add 5 minutes until you build up to 30 minutes 5 days a week. Try to cut 100 calories out of your diet each day (that’s one can of soda!). Slowly reduce your calories over time. Talk to your health care team about your goals.

Record your progress. Write down all the things you eat and drink and the number of minutes you are active. Keeping a diary is one of the best ways to lose weight and keep it off.

Get help. You don’t have to prevent

diabetes alone. Ask your family and friends to help you out.

Involve them in your activities. You can help each other move more, eat less, and live a healthier life. There are groups in your area that can help, as well as your health

care team.

Keep at it. Making even small changes is hard in the beginning. Try adding one new change a week. If you get off track, start again and keep at it. ➤

✓ eat veggies

a walk go for

✓

See The Healthy Plate on other side

THE HEALTHY PLATE

This plate shows an easy wayto choose foods for good health.

On a healthy plate, vegetables and fruit make up half the plate.

Protein foods (fish, chicken,

meat, beans, nuts) make up

one quarter of the plate.

1/4 PLA1/4 PLATE TEPROPROTEIN TEIN

1/2 PLA1/2 PLATE TEFRUITFRUITS S& & VEGETVEGETABLESABLES

1/4 PLATECARBOHYDRACARBOHYDRATES TES

1/4 PLATE

Carbohydrate foods

(whole grain bread, .

pastas, cereals, brown rice, tortillas and potatoes)

make up the remainingquarter of the plate.

Other healthy eating tips: • Include vegetables and fruit at every meal. • Choose low-fat dairy foods. • Drink plenty of water. ➤See the other side for tips on preventing diabetes

DOH-0929 1/06 Developed by the New York State Department of Health Diabetes Prevention and Control Program

Eat RightFood, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

Healthy Eating on the Run: A Month of TipsYou probably eat out a lot—most Americans do. People are looking for fast, easy and good-tasting foods to fit a busy lifestyle. Whether it’s carry-out, food court, office cafeteria or sit-down restaurant, there are smart choices everywhere. Here are 30 tips to help you eat healthy when eating out.

1. Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carry-out with a wide range of menu items.

2. Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for “healthier” choices.

3. Read restaurant menus carefully for clues to fat and calorie content. Menu terms that can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted, steamed.

4. Menu terms that can mean more fat and calories: batter-fried, pan-fried, buttered, creamed, crispy, breaded. Choose these foods only occasionally and in small portions.

5. Order the regular or child-size portion. Mega-sized servings are probably more than you need. For a lighter meal, order an appetizer in place of a main course.

6. It’s OK to make special requests, just keep them simple. For example, ask for a baked potato or side salad in place of French fries; no mayonnaise or bacon on your sandwich; sauces served on the side.

7. Hunger can drive you to eat too much bread before your meal arrives. Hold the bread or chips until your meal is served. Out of sight, out of mind.

8. Think about your food choices for the entire day. If you’re planning a special restaurant meal in the evening, have a light breakfast and lunch.

9. Limit the amount of alcohol you drink. No more than one drink for women and two for men. Alcohol tends to increase your appetite and provides calories without any nutrients.

10. Tempted by sweet, creamy desserts? Order one dessert with enough forks for everyone at the table to have a bite.

11. Split your order. Share an extra large sandwich or main course with a friend or take half home for another meal.

12. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables.

13. A baked potato offers more fiber, fewer calories and less fat than fries if you skip the sour cream and butter. Top your potato with broccoli and a sprinkle of cheese or salsa.

14. At the sandwich shop, choose lean beef, ham, turkey or chicken on whole grain bread. Ask for mustard, ketchup, salsa or lowfat spreads. And, don’t forget the veggies.

15. In place of fries or chips, choose a sidesalad, fruit or baked potato. Or, share a regular order of fries with a friend.

16. Enjoy ethnic foods such as Chinese stirfry, vegetable-stuffed pita or Mexican fajitas. Go easy on the sour cream, cheese and guacamole.

17. At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables. Lighten up on mayonnaise-based salads and high-fat toppings. Enjoy fresh fruit as your dessert.

18. Eat your lower-calorie food first. Soup or salad is a good choice. Follow up with a light main course.

19. Ask for sauces, dressings and toppings to be served “on the side.” Then you control how much you eat.

20. Pass up all-you-can-eat specials, buffets and unlimited salad bars if you tend to eat too much.

21. If you do choose the buffet, fill up on salads and vegetables first. Take no more than two trips and use the small plate that holds less food.

22. Load up your pizza with vegetable toppings. If you add meat, make it lean ham, Canadian bacon, chicken or shrimp.

23. Look for a sandwich wrap in a soft tortilla. Fillings such as rice mixed with seafood, chicken, or grilled vegetables are usually lower in fat and calories.

24. Build a better breakfast sandwich: replace bacon or sausage with Canadian bacon or ham and order your sandwich on a whole grain English muffin or bagel.

25. Be size-wise about muffins, bagels, croissants and biscuits. A jumbo muffin has more than twice the fat and calories of the regular size.

26. Try a smoothie made with juice, fruit and yogurt for a light lunch or snack.

27. Refrigerate carry-out or leftovers if the food won’t be eaten right away. Toss foods kept at room temperature for more than two hours.

28. Grabbing dinner at the supermarket deli? Select rotisserie chicken, salad-in-a-bag and freshly baked bread. Or, try sliced lean roast beef, onion rolls, potato salad and fresh fruit.

29. Always eating on the go? Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, single serve packages of whole grain cereal or crackers.

30. For desk-top dining, keep single-serve packages of crackers, fruit, peanut butter, soup, or tuna in your desk for a quick lunch.

©2014 Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.

This tip sheet is provided by:

For a referral to a registered dietitian nutritionist and for additional food and nutrition information visit www.eatright.org.

Authored by Academy of Nutrition and Dietetics staff registered dietitian nutritionists. Source: Finding Your Way to a Healthier You, U.S. Department of Health and Human Services, U. S. Department of Agriculture.