Getting Well and Staying Healthy

Dieting is a sprint…lifestyle is a marathon. You can be well and remain healthy by consuming food that is good for you. Here are some easy tips for staying healthy.

1. Keep ‘stock’ foods in the pantry:
Examples:
Canned fruit, tuna fish, peanut butter, dried legumes, oatmeal,
whole grain cereals & crackers, pasta, rice, marinara sauce, parmalat
milk, almond, coconut milk in carton.

2. Keep ‘stock’ food in freezer.
Examples:
Frozen vegetables, variety of fruit that can be thawed. bread or other baked goods.

3. Prepare meals in advance:
Double up when cooking meats: poultry, lamb, red meat, and pork.
Get out your crock-pot! Make soups, stews. bean soup, or chili.

4. Separate meals into single servings and freeze for later use.

5. Eat at least 2-3 servings of fruit daily, preferably fresh, frozen or canned in its own juice (not syrup).

6. Consume unlimited vegetables. These can be eaten as salads, soups, or as a side item with a meal.
Try dipping fresh zucchini or squash in a light dressing or hummus for a snack.

7. Eat several small meals during the day instead of one large meal.
This> helps to control weight and blood sugars.

8. Breakfast is king! Your body needs energy after eight hours without nourishment.
Never skip the morning meal, especially if taking medications.
It is recommended to consume fiber with your breakfast.
Examples of fiber containing foods:
Fruit, vegetables, legumes (dried beans), flax seed, chia seed,oatmeal, whole grains.
Fiber goal: 20-30 grams daily

9. If diabetic, always consume a protein with a carbohydrate.
It is imperative that you take your blood glucose (sugar) at least once a day.
Do not skip meals. Consume breakfast, lunch, and dinner along with at least 2-3 snacks.

10. Consume at least 6-8 glasses of fluid daily. This can be decaf coffee, green/black tea, and water.
Remember: Caffeinated beverages are dehydrating.

If your mouth is dry it is usually an indication of dehydration; so bottoms up with the water bottle.

Barb M. Mahlmeister RDN, IFMCP
Certified Functional Dietitian
Natural Choice Nutrition