Here are some essential and quick nutritional tips to help you stay healthy and in shape:
Vary your veggies
- Include more dried beans and peas, like pinto, black, or kidney beans, and lentils in your diet.
- Eat more orange colored vegetables, like carrots and sweet potatoes.
- Eat more dark-green vegetables, such as broccoli, salad greens, and cooked greens.
- Make sure you have 2 ½ cups of vegetables every day in your diet.
Go for whole grains as much as can
- Choose cereals that are fortified with vitamin B12.
- Make sure you eat at least three oz. of whole-grain cereals, bread, rice, crackers, or pasta daily.
- Make sure you include at least six oz. of whole grains in your diet every day.
Focus heavily on fruits
- Include a variety of fruits in your daily diet like fresh, frozen, canned, or dried fruit.
- Go for fruits instead of drinking fruit juice for most of your fruit choices.
- Eat a variety of fruits of every color, like bananas, berries, grapes, pineapples and oranges.
- Go for 1 ½ cups of fruit every day.
Daily dairy dosage in calcium-rich foods
- Always go for fat-free or low-fat milk, yoghurt and other dairy products.
- If you don’t prefer milk products or are lactose intolerant, go for lactose-free dairy products and other calcium sources like calcium fortified food and beverages.
- Make sure you include at least three cups of dairy servings in your diet.
Go lean with protein-rich foods
- Include a variety of protein sources in your diet, such as eggs, dried beans, tofu, fish, nuts, and seeds.
- Always go for low-fat or lean cuts of meat and poultry.
- Avoid frying and as much as possible try to bake, broil or grill.
- Have at least five oz. of protein-rich food in your daily diet.
Remember: Always eat right
- As much as possible, choose fiber-rich foods in your diet to keep you in good shape.
- Include fortified foods or supplements in your diet to meet your daily vitamin D and vitamin B12 requirements. But make sure you talk to your doctor about the supplements you’re taking.
- Drink plenty of fluids to stay hydrated all throughout the day. And always go for water and other beverages that are low in added sugars.
- Get your important oils from fish and nuts, and liquid oils such as canola, olive, corn or soybean oils.
- Limit your intake of sweets to decrease the amount of empty calories you consume.
- Always choose and prepare foods that are less in sodium and salt.
Be active, stay healthy and enjoy life
- Enroll in an exercise or dance class at a community center or gym.
- Go for regular walks.
- Spend some time working in your garden.
- Play with your grandkids and pets.
- Remember that every activity you do adds up, so you don’t have to do it all at once.