My name is Anna and I live in New York City. I am a registered nurse and passionate about health and wellness. I am the author of the blog: Be Healthy, Be Well, Be Inspired where I write about holistic health. I am a lifelong learner and when I am not working, I am taking e-courses and webinars, learning about photography, blogging, and exploring the city.

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31 Tips and Tricks to Nutritional Fitness

 

March is National Nutrition Month and I did not want the month to end without giving my readers some nutritional tips to help them all year long with healthy living.  Here are 31 tips and tricks to boost your nutritional fitness.

1.)  Try one new food a day from the fruit group. Fresh, canned, dried, or frozen varieties are all fine (but make sure none contain added fat or sugar).

2.)  Drink at least four to six 8 ounce cups of plain water.  Keep a water bottle at on hand that you can refill and be sure to wash thoroughly at day’s end.

3.)  Have at least 1 cup of non-starchy, dark green vegetables (broccoli, brussel sprouts, romaine, kale, or spinach).

 

4.)  Have at least 1/2 cup of beans or peas, preferably in low sodium form.

5.)  Have two healthful snacks each day to cover two food groups.  For example, an apple with 1 teaspoon of peanut butter, or 1/2 cup low-fat yogurt mixed with 1/2 cup of berries.

6.)  Drink at least one or two cups of skim or 1% milk; have it by glass, in cereal, in coffee, or in recipes.

7.)  Limit alcohol to no more than about 100 calories (about 5 ounces of wine, 1-1/2 ounces distilled spirits, or 12 ounces of light beer).

8.)  Plan a treat that adds up to 100 calories (two small cookies or 4 Hershey kisses)

9.)  Leave a few extra bites on your plate at all meals.

10.)  Drink all caloric beverages out of an 8 once cup ONLY.

11.)  Have an ounce of nuts or seeds (preferably raw and unsalted) as part of a snack or meal.

12.)  Don’t waste more than one bite on any food that doesn’t taste good (or is not worth the calories).

13.)  Have breakfast within an hour or two of waking up; include 1 cup low-fat/slim milk, 1/2 ounce nuts/seeds or 1 Tbsp nut butter or 1 egg, and least one whole grain (oatmeal, whole wheat cereal, whole grain bread or English muffin or pita).

14.)  Eat only while sitting down at a table.

15.)  Brush teeth/rinse with mouthwash after each meal; floss at least once during the day.

16.)  Make a big salad ( 2 cups worth) with lots of colorful non-starchy vegetables.

17.)  Have 4-6 ounces of fish, healthfully prepared (unbreaded, unfried).

18.)  Have a 1 ounce equivalent (oz Eq) of whole grains each time you eat.  (1 oz Eq=1 slice of whole wheat bread, 5 small whole grain crackers, 3 cups air-popped popcorn, 1/2 cup whole wheat pasta or brown or wild rice)

19.)  Go meatless for the day; incorporate other protein-rich foods like beans, soy foods like tofu or tempeh, low fat dairy foods, and whole grains.

20.)  Try one new food today from the vegetable group; opt for something bright in color (bright green, orange, or yellow).

21.)  Instead of going out to eat, ordering in, or getting take out, cook or prepare all of your food at home for the day.

22.)  Have 1 cup of soup.  Look for broth or vegetable based kinds, preferably with less than 400-500 mg sodium.

23.)  To boost fiber, replace your usual 100 % fruit juice with 1 cup or a piec of fresh fruit (like a whole orange, apple, or cup of berries or pineapple).

24.)  Instead of cooking with salt, try to flavor food with sodium-free herbs and spices.

25.)  Instead of having your usual fruit-on-the-bottom or flavored yogurt, go for plain low-or non-fat yogurt (or Greek yogurt) and add 1/2 cup of berries, 1-2 tbsp of nuts, seeds, or dried fruit, or 1/2 cup unsweetened apple sauce.

26.)  Before having your usual bedtime or after dinner treat, ask yourself “Am I really hungry or am I eating this out of habit?”  If the answer is no, skip it and instead brush, floss, and rinse with mouthwash to end your day of eating.

27.)  Instead of a whole sandwich, have only half; balance the meal out with fresh fruit or some grilled or raw veggies.

28.)  Turn off all distractions (including your cell phone) at every meal and snack; really focus on your food.

29.)  Clean out your refrigerator and freezer (and of course throw away all spoiled or expired food.

30.)  Clean out your pantry (throw out all spoiled and expired food).

31.)  Think about what you could eat more of, and not what you “could not” eat.

And these are all 31 tips and tricks to help you out all year with your healthy living.

{National Nutrition Month image:  found via Columbus Parent}

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