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Tips for Adults

Nutrition::Tips for Adults

Fast Food

Fruits and vegetables are nature's original fast food. When it's snack time, grab:

  • Fruit— an apple or orange, or a zip lock bag and fill with sweet cherries, grapes, dried dates, figs, prunes, raisins, or apricots
  • Vegetables— carrot sticks, broccoli, or some red, yellow, and green pepper. Try dipping your vegetables in low-fat or non-fat salad dressing.

Small steps make a big difference!  There are lots of small steps you can take to improve your health and reduce your risk of diabetes and other chronic diseases.   The most important thing is to start where you are—by working healthier habits into your daily routine.  To get started, here are 50 ideas for making healthier food choices, moving more, and taking care of yourself.

Making Healthier Food Choices

  1. Choose baked instead of fried potato chips.
  2. Buy pre-cut carrots or celery and snack on these with reduced fat or fat-free dressing.
  3. Try one new fruit or vegetable every week.
  4. Cook with a mix of spices instead of salt.
  5. Use lemon juice, vinegar, or herbs to season food instead of salt.
  6. Keep cut or whole fruit and vegetables available and in sight for snacks and desserts at home.
  7. Find a water bottle you really like and drink water from it whenever you can.
  8. Try 1% or 2% milk instead of whole milk.
  9. Substitute brown rice for white rice whenever you can.
  10. Don’t go to the grocery store when you are hungry.
  11. To avoid “impulse snacking”, carry a healthy snack with you like a piece of fruit, a handful of nuts, or some whole-grain crackers.
  12. Snack on raw vegetables instead of potato chips.
  13. Woman eating cereal with fruitAdd fresh or dried fruit to your cereal at breakfast.
  14. Try fat-free evaporated milk or fat-free half and half instead of cream in your coffee.
  15. Microwave frozen vegetables and include as a side dish at dinner.
  16. Pick up ready-made salads from the produce section for a quick salad anytime.
  17. Pile tomatoes, peppers, onions, mushrooms, and other vegetables on your pizza.
  18. Stir fresh or frozen vegetables into your pasta dishes.
  19. Choose a salad instead of French fries at a fast food restaurant.
  20. Add grated carrot or zucchini to spaghetti sauce.
  21. Add a can of corn, green beans, or other beans to your canned soup.
  22. Stuff sandwiches full with slices of vegetables like tomato, green pepper, lettuce, onion, or cucumber.
  23. Try new recipes for baking or broiling meats, poultry, and fish.  Explore other world cuisines—your local lending library has lots of resources.

Reduce Portion Sizes

  1. Put less on your plate and get a second helping only if you are still hungry.
  2. Try not to snack while cooking.
  3. Share a single dessert.
  4. When eating out, order a vegetable salad and finish it before you order your main course.
  5. Stir-fry vegetables with non-stick spray.
  6. Drink a glass of water 10 minutes before your meal to help “take the edge off” your hunger.
  7. Eat slowly. It takes 20 minutes for your stomach to tell your brain you’re full.
  8. When eating out, split a dinner with a friend or have half your meal wrapped to take home before it is served to you.
  9. Listen to music while you eat instead of watching TV.
  10. Try keeping a record of what you eat for a week. This can help you see when you tend to overeat, and what you are actually eating every day.

Move More

  1. Taking the stairsWhen shopping, park a little farther away from the store entrance.
  2. Show your kids the dances you used to do when you were their age.
  3. Schedule walking “dates” with friends or family members throughout the week.
  4. Deliver a message in person to a co-worker instead of e-mailing it.
  5. Take the stairs to your office instead of the elevator.  Or, take the stairs as far as you can and then take the elevator the rest of the way.
  6. Turn up the music and jam while doing household chores.
  7. March or dance in place when watching TV.
  8. Get off of the bus one stop early and walk the rest of the way home several times a week.
  9. Try to get several “movement breaks” during your workday.
  10. Use a pedometer to see how many steps you walk every day.
  11. When watching TV, use the commercial breaks to take a quick walk around your home or do some simple exercises.
  12. Walk the dog; don’t just watch the dog walk.
  13. Play active outdoor games with your family. When was the last time you played Red Rover or Kickball?

Take Care of Yourself

  1. Don’t try to change your entire lifestyle all at once.  Try one new activity or food each week.
  2. Find ways to relax—try deep breathing, take an easy walk, or enjoy your favorite music.
  3. Try not to eat out of boredom or frustration.  If you aren’t hungry, do something else, like taking a long walk.
  4. Honor your health as your most precious gift.

 

GetFit Tips were taken from www.eatright.org, by the American Dietetic Association and www.CDC.gov by the Centers for Disease Control and Prevention.