A PLATE OF THIS A CUP OF THAT: THOUGHTS FOR THURSDAY

"To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear."

-Buddha

As much as one can dine in or out with some many choices in cuisine, we also like to promote good eating habits. For this year 2013 we would like to share 13 health tips concerning food, nutrition, and even excercise tips.

EATING BREAKFAST

There's no better way to start your morning than with a healthy breakfast. Include lean protein, whole grains, fruits, and vegetables. Try oatmeal cooked with low fat milk, sliced almonds and berries, or top a toaster waffle with low fat yogurt and fruit.

MAKE HALF YOUR PLATE FRUITS & VEGGIES

Fruits and veggies add color, flavor, and texture plus vitamins, minerals and fiber to your plate. Make 2 cups of fruit and 2 1/2 cups of veggies your daily goal.

WATCH PORTION SIZES

Do you know if youre eating the proper portion size???? Get out the measuring cups and see how close your portions are to the recommended serving size. Using smaller plates, bowls, and glasses can help you keep portions under control. Use half your plate for fruits and vegetables and the other half for grains and lean meat, poultry, seafood or beans. To complete the meal, add a glass of fat-free or low-fat milk or a serving of fat-free yogurt for dessert.

BE ACTIVE

Regular physical activity lowers blood pressure and helps your body control stress and weight. Start by doing what exercise you can for at least 10 minutes at a time. You don't always have to hit Planet Fitness and or Bally's , take walks during your lunch time or after dinner.

FIX HEALTHY SNACKS

Healthy snacks can sustain your energy levels between meals. Whenever possible, make your snacks combination snacks. Choose from the My Plate food groups: whole grains, fruits, vegetables, low fat dairy, low protein or nuts. For the kids, try whole grain crackers, low fat cheese, apples and or bananas.

GET TO KNOW FOOD LABELS

Ever wonder about what the numbers in the Nutrition Facts panel really mean??? Or, the difference between reduced fat and low fat??? The Food and Drug Administration has strict guidelines on how food label terms can be used. Get those facts here:
www.eatright.org/nutritiontipsheets

CONSULT AN RD

Whether you want to lose weight, lower your cholesterol or simply eat better, consult the experts. Registered dieticians can help you by providing sound easy-to-follow personalized nutrition advice and put you on the path to losing weight, eating well and reducing your risk of chronic disease.

FOLLOW FOOD SAFETY GUIDELINES

The Centers for Disease Control and Prevention estimates that roughly one in six Americans gets sick from foodborne disease each year. Reduce your chances of getting sick by practicing proper hand washing. Separate raw meat, poultry and seafood from ready-to-eat foods like bread and vegetables. Use a food thermometer to make sure food is properly cooked. Refrigerate food quickly at a proper temp to slow bacteria growth.

GET TO COOKING

Cooking at home can be healthy, rewarding and cost effective. Resolve to learn some cooking and kitchen basics, like how to dice an onion or how to store herbs and spices. This saves money versus eating out a lot and your choices are left to you.

DINE OUT WITHOUT DITCHING YOUR GOALS

You can dine at a restaurant and still stick to your healthy eating plans. The key is to plan ahead, ask questions and choose foods carefully. Think about nutritious items you can add to your plate- fruits, veggies, lean meat, poultry or fish. Look for grilled instead of fried, broiled or steamed items.

ENACT FAMILY MEAL TIME

Research shows that family meals promote healthier eating, Plan to eat as a family at least a few times each week in 2013. Set a regular meal time. Turn off the TV, phones, ipads, and other electronic devices to encourage meal time talk. Get the kids involved in meal planning and cooking.

BANISH BROWN BAG BOREDOM

Whether its a brown bag lunch for work or school. make it a healthy lunch packed with nutrition. Try whole wheat couscous with chick peas or black beans; whole wheat tortilla filled with chicken, mushrooms, onions and tomatoes; baked potato topped with broccoli, low fat cheddar cheese and salsa.

DRINK MORE WATER