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