Healthy Heart Beats

Department of Food Science and Human Nutrition

Extension
Colorado State University
Fort Collins, CO 80523-1571

Healthy Heart Beats

January-March 2007
Vol 28, Issue 1

Dining a la Health

Simple Ways to Eat Healthier in 2007

Have you resolved to eat healthier this year, but aren't quite sure where to start? Most nutrition experts agree that small changes in your day-to-day eating habits not only can make a big difference, but they also are easier to maintain long-term than radical changes. Here are some simple tips to get you started:

  • HELP LOWER YOUR FAT AND CALORIE INTAKE by choosing low-fat or nonfat versions of food products when available. For example, switch from whole or two percent milk to one percent or skim milk and choose reduced fat cheeses, salad dressings, mayonnaise, ice creams, snack foods, etc.
  • BOOST YOUR VEGETABLE INTAKE by adding extra vegetables to sandwiches, soups, stews, casseroles, salads and pizza.
  • SNACK SMARTLY. Unlike the common myth that snacking gets in the way of good nutrition, when snacks are carefully selected they can promote good health. Choosing fresh fruits, raw vegetables, or nuts to complement your meals can provide nutrients, such as vitamins C and E and fiber, without adding too much saturated fat or calories to your diet.
  • INCREASE YOUR INTAKE OF WHOLE GRAIN FOODS by choosing 100 percent whole grain bread for sandwiches, selecting breakfast cereals made with whole grain, switching from white rice to brown rice, using whole grain pasta for spaghetti, soups, salads and casseroles, and experimenting with barley, quinoa and bulgur.
  • LIMIT YOUR INTAKE OF SODA, JUICE DRINKS AND PRE-SWEETENED TEAS. Instead opt for water, low-fat milk, unsweetened teas, or 100 percent fruit or vegetable juice.
  • MAKE SMART FAST FOOD CHOICES. Many fast-food restaurants now offer more healthful menu items in addition to the traditional burger, fries and soft drink. For the entrĂ©e, choose a salad with grilled chicken or garden vegetables with a fat-free or low-fat dressing on the side or select grilled or roasted lean meats, such as turkey or chicken breast, lean ham, or lean roast beef. Instead of French fries, choose a healthier side dish, such as a salad with low-fat dressing, a baked potato, a fruit bowl, corn on the cob, steamed rice or baked potato chips.
  • TAKE A GOOD LOOK AT YOUR DINNER PLATE. Vegetables, fruit and whole grains should take up the largest portion of your plate. If they don't, replace some of the meat, cheese, white pasta, or white rice with legumes, whole grain rice or pasta, or your favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat.
  • Last, but not least, WATCH YOUR PORTION SIZES. Even eating low-calorie, low-fat foods can lead to weight gain if your portions are out of balance with your energy needs.

Get a head start on eating healthier by trying one of the recipes included in the "Healthy for You" section of this issue.

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