March Keep a food Eat breakfast. It Enjoy 2-4 servings Know your "red diary. Before you 1 boosts your 2 of fruit each day. 3 flag" menu 4 can improve your diet, energy, metabolism and Fruits are rich in words. Avoid you have to know mental focus. Plus, nutrients, fiber, restaurant items where you stand. breakfast eaters phytochemicals and described as: Record everything you consume fewer calories antioxidants, which all battered, bottomless, Da3ys1 to a breaded, buttery, eat and drink for five throughout the day help prevent disease. days and use these than people who skip One serving is equal to cheesy, country, Healthier Diet tips to improve your this meal. 1/2 cup. creamy, crispy, fried, diet a little bit each giant, loaded, day. smothered and You've probably heard the phrase "you are stuffed. what you eat." While it's true that food is fuel, it's also true that food is broken down and transformed into cells, hormones, Drink water. It's Avoid trans fats. Slow down. Too busy to cook Savoring your muscles and YOU! When you think of food the only beverage They increase your 5 healthfully? To save 6 7 food in a calm 8 in this light, it can make it easier to make your body really needs risk of heart disease. and craves. Gradually time, use your Foods with "partially environment helps you healthy and nutritious choices for your replace soda, flavored Crockpot, cook and hydrogenated oil" as an tune-in to your body's signals. You're less likely body. March is National Nutrition Month®- coffees, sugary drinks freeze large batches ingredient contain trans to overeat and -a time to focus on making informed food and other high-cal of food, buy pre- cut fat (even if the label says choices for a balanced and healthy diet. or pre- cooked experience problems liquids with water. Aim 0 grams) and should be like acid reflux when ingredients, and for 8-12 cups each day. left on the grocery shelf. you take your time to keep an organized really enjoy the grocery list. moment.

Start at the perimeter Eat 4-6 servings Chew on Go nuts! Monitor your Be a brown of the grocery store. 9 of vegetables 10 schedule. Too 11 Almonds, 12 sodium intake. 13 bagger. Packing 14 Fruits, veggies, dairy daily. High in nutrients much time between cashews, hazelnuts, Less than 2,300 mg each your lunch ensures that and grains, which should and low in calories, meals can drop your pecans, peanuts, day is ideal--that's about you are eating better make up the bulk of your veggies can help energy levels, decrease pistachios all contain 1 teaspoon of salt. Look and saving money. Try diet, are located here. prevent diabetes, stroke, your metabolism and healthy for salt-free and lean proteins, whole Eating these heart disease and more. result in overeating. monounsaturated fats reduced-sodium grain bread, fruit, unprocessed foods One serving is equal to Space your meals evenly that lower you risk of versions of canned and vegetables with dip, and 1/2 cup. throughout the day and frozen foods. broth-based soups for a boosts your nutritional several diseases. Grab a eat a healthy snack small handful 3-5 times filling meal. intake and promotes between each meal. health. per week.

Eat a snack Aim for 3-6 Happy St. Get the nutrition facts. The front of a Look for "green Fish for before bed. It's a servings of Patrick's Day! package won 't tell you the whole story. flag" menu Omega-3's. myth that eating 15 grains each day. Rich16 in Research shows tha17t Read labels and compare 18 words. Healthy 19 Two to three ser20vings late causes weight gain. energy-boosting moderate drinking can key nutrients calories, restaurant foods are per week are good for As long as you don't carbohydrates, vitamins prevent certain diseases, serving size, fat, fiber, usually described as your heart, brain and overeat, you can enjoy a and fiber, they're but occasional binge calcium, and baked, boiled, broiled, body. You'll find it in snack close to bedtime important for overall drinking has negative ingredients to make fresh, grilled, light, multi- fatty fish (like salmon without worry. health. One serving is effects. Limit it to 1 drink the best choice. grain, poached, reduced, and albacore tuna), equal to 1/2-cup cooked daily for women and 2 roasted, seasoned, ground flaxseed, (rice, pasta, oats) or 1 oz. drinks daily for men. steamed, or stir-fried. soybean oil and (1 slice bread). walnuts.

It 's spring! Consume 5 to Cut the fat. Fill up on fiber. Modify your Swap whole Enjoy this 21 6.5 ounces of 22 Reduced-fat 23 Found in fruits, 24 recipes. Keep 25 for white-- 26 season 's freshest protein daily. Examples varieties of your favorite veggies, whole grains the tradition and boost grains that is. White include: half a chicken foods (skim milk, low-fat and beans, fiber will the nutrition by making flours, breads, rice and picks: asparagus, breast (3 oz), 1 can tuna yogurt, etc.) will help keep you fuller longer substitutions: whole pasta are highly bananas, beets, (3.5 oz), 1 Tbsp peanut you consume fewer and reduce your risk of a grain flour, less salt, processed and low in berries, figs, green butter (1 oz), 1 egg (1 calories and watch your variety of diseases. heart-healthy fats, half nutrients. Whole grain beans, kiwi, mangos, oz) and 1/2 cup cooked waistline. Only 30% of Gradually increase your the sugar, and beans varieties are packed peas, peppers, and beans (2 oz). your calories should daily intake to 25-35 instead of meat. Your with nutrients, fiber and

pineapple. come from fat--that's grams. taste buds won't know staying power. 45-65 grams daily. the difference!

Sweeten Protect your Shop seasonally. When you Watch your Live by the 80/20 without sugar. 27 bones with 28 eat produce that 's in season, 29 portions. While 30 rule. Eating 31 Sugar and corn syrup calcium. Aim for 3 you 're getting the highest big portions might keep nutritious foods add calories to foods, servings of calcium-rich quality and freshest flavor your wallet full, they'll 80% of the time and but have no nutritional foods daily, such as 1 while saving money. also add to your "fun " foods 20% of value. Buy syrup- and cup milk, 1 cup yogurt waistline. Split large Change your diet with the time is a healthy sugar-free varieties of and 1-2 oz of cheese. entrees with a friend goal. Like all things in fruit spread, applesauce, Non-dairy alternatives the seasons and try a and just say no to super- life, a healthy diet is juice, and canned fruits. that are fortified with variety of colorful sizing! about balance and After all, fruit is naturally calcium also make good foods. sweet! choices. moderation.