If you read nutrition news, you’re probably confused. Every day seems to bring a contradictory new study and debate. Despite the uncertainty, following three basic principles can help anyone move toward a healthy weight.
First, miracle weight loss products are a waste of time, money and health. Second, short-term diets never work. Third, nutrition and physical activity go hand-in-hand.
There is no doubt Americans need to be more active, according to Paulelda Gilbert, an Iowa State University Extension nutrition and health specialist in Hamilton County. She says, “Don’t get hung up on the best exercise or the exact number of minutes. Just set down the remote, get off the couch, and get moving.”
Try these six smart eating habits to reach your health goals.
1. Kick-start the day with a power breakfast. Have a protein, a whole grain, and some fruit.
2. Eat regularly. Getting overly hungry usually leads to overeating. For long-lasting energy, enjoy a handful of nuts or trail mix, a piece of string cheese or beef jerky, or some creamy yogurt with fruit.
3. Fight disease with a rainbow of produce. Phytonutrients in produce help fight cancer, heart disease, high blood pressure, and the effects of aging.
4. Nature does an amazing job of putting nutrients together in foods. Whole grains have a bundle of fiber, folic acid, and B vitamins for healthy hearts. Dairy foods have calcium, magnesium, and protein for strong bones. Lean beef has zinc, iron, and protein for muscle power.
5. Put some protein in every meal and snack. It will help you feel full and satisfied.
6. Many of today’s servings are two to four times what your body needs or wants. Cut your food portions in two. Eat half now, and save the rest for another time.
For more nutrition and health information, visit the Hamilton County Extension office or the ISU Extension to Families Web site at www.extension.iastate.edu/families/.