Tips on maintaining healthy lifestyles

Choose a Healthy Nutrition Routine

Here are some specific recommendations on eating for a healthy body and mind:

Control Your Portion Sizes.

Fill the majority of your plate with colorful nutrient-rich, low-calorie foods, such as fruits and vegetables. 

Be realistic about how much food you’ll actually need to feel full – our eyes can get the best of us, especially when we’re at a buffet or when we’re using larger plates. You probably don’t need as much as your eyes tell you. 

Load Up on Vegetables and Fruits.

Just be sure to limit the ones that are fried, covered in thick sauces, or canned in heavy syrups.

Select Whole, Fiber-Rich Grains.

Examples include whole-wheat or whole-grain bread, brown rice, oatmeal, barley, and buckwheat.

A simple rule is to look for “whole” as the first word on the ingredients list. Even food items labeled as “wheat” may not be “whole wheat” unless designated as such. 

Limit Your Sodium Intake.

Excess sodium contributes to high blood pressure, a risk factor for cardiovascular disease. The AHA recommends a goal of 1,500 mg of sodium per day or less. Packaged and processed food may have surprisingly high sodium content, so make sure most of your food is fresh and unprocessed.

Limit Unhealthy Fats.

Saturated and trans fats can raise your low-density lipoprotein (LDL) cholesterol and increase your risk for unwanted disease. To avoid these fats, limit your intake of pastries, red meat, processed meats, and fried foods. 

Trade these for monounsaturated and polyunsaturated fats, found in such foods as olive oil, avocado, almonds, cashews, salmon, and anchovies.