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Goals to Improve Your Diet

Goals to Improve Your Diet

TRY NEW FOODS

BENEFITS

  • Heighten your culinary prowess
  • Expands nutritional benefits
  • Fruits, vegetable, nuts and whole grains = vitamins and antioxidants

HOW TO DO IT

  • Sample at least one new ingredient each month
  • If eat out with a friend, ask to try their dish
  • Search for “healthy” recipes by new ingredient you tried and liked

COOK DINNER MORE OFTEN

BENEFITS

  • You control ingredients and the portion sizes
  • Reinforces the importance of the family dinner

HOW TO DO IT

  • Set out to cook dinner at least one more night per week
  • Cook ahead during the weekend or another day
  • Pre-chop and pre-wash ingredients
  • Assemble healthy casseroles ahead of time and freeze to reheat

EAT MORE WHOLE GRAINS

BENEFITS

  • Helps protect against several chronic diseases: Cardiovascular disease, Stroke, Type 2 Diabetes, certain Cancers
  • Help combat high cholesterol
  • Help you feel full longer
  • Helps maintain a healthy digestive tract

HOW TO DO IT

  • Add 5 extra portions of whole grains to your diet each week
  • Swap white bread for whole grains, whole-wheat pasta for refined pasta and brown rice or barley for white rice
  • Sprinkle bran or wheat germ in to sauces and soups

EAT BREAKFAST EVERYDAY

BENEFITS

  • More alert and attentive at work
  • People who eat breakfast are leaner
  • Prevent overeating later

HOW TO DO IT

  • Make time
  • Make dishes in advance and have in to go bowl
  • Frozen whole grain waffle with peanut butter

SNACK MORE HEALTHFULLY

BENEFITS

  • Good way to round out your day’s total nutrition
  • Prevent overeating
  • Include protein with all snacks
  • Helps keep blood sugar levels stable and your energy and mood high

HOW TO DO IT

  • Prepare healthful foods in several nutrient categories
  • Fill calcium gaps with yogurt, cheese sticks, and cottage cheese
  • Plan and prep snacks ahead of time and label for the week