Nutrition Tips

Build a Healthy Eating Style

All food and beverage choices matter – focus on variety, amount, and nutrition.

Get your heart pumping

posted Jun 4, 2018, 8:39 AM by Linda Hopey

For health benefits, do at least 2½ hours each week of physical activity that requires moderate effort. A few examples include brisk walking, biking, swimming, and skating. Spread activities over the week, but do them at least 10 minutes at a time.

Take one day at a time

posted May 15, 2018, 7:31 AM by Linda Hopey


Sometimes things don’t go as planned, even with the best of intentions. If you miss one day or one milestone for your goal, don’t give up!

GET SOCIAL

posted May 15, 2018, 7:29 AM by Linda Hopey

small icon of a hiking bootGet active with your friends instead of going out to eat. Go for a hike, walk around the mall, or play an exercise-themed video game.

Make your takeout healthier

posted Apr 17, 2018, 6:46 AM by Linda Hopey


Look for veggies

Pick dishes that highlight veggies, like chicken and broccoli or a vegetable stir-fry. Be mindful of the type and amount of sauce used.

 

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Try steamed foods

Many foods can be steamed rather than fried. Steamed dumplings and rice are lower in saturated fat than the fried versions.

 

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Adjust your order

Most restaurants are happy to accommodate your requests. Ask that your food be cooked with less oil or half the sauce.

 

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Add sauces sparingly

Sodium in soy sauce and calories from added sugars in duck and teriyaki sauces can add up quickly, so be mindful of how much you use.

 

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Use chopsticks

Unless you’re an expert, eating with chopsticks can help you slow down and recognize when you’re full so you don’t overeat.
 

Eating Outdoors, Handling Food Safely

posted Apr 6, 2018, 7:43 AM by Linda Hopey

Pack and Transport Food Safely

Keep your food safe: from the refrigerator/freezer — all the way to the picnic table.

  • Keep cold food cold. Place cold food in a cooler with ice or frozen gel packs. Cold food should be stored at 40 °F or below to prevent bacterial growth. Meat, poultry, and seafood may be packed while still frozen so that they stay colder longer.
  • Organize cooler contents. Consider packing beverages in one cooler and perishable foods in another. That way, as picnickers open and reopen the beverage cooler to replenish their drinks, the perishable foods won’t be exposed to warm outdoor air temperatures.
  • Keep coolers closed: Once at the picnic site, limit the number of times the cooler is opened as much as you can. This helps to keep the contents cold longer.
  • Don’t cross-contaminate. Be sure to keep raw meat, poultry, and seafood securely wrapped. This keeps their juices from contaminating prepared/cooked foods or foods that will be eaten raw, such as fruits and vegetables.
  • Clean your produce. Rinse fresh fruits and vegetables under running tap water before packing them in the cooler — including those with skins and rinds that are not eaten. Rub firm-skinned fruits and vegetables under running tap water or scrub with a clean vegetable brush while rinsing with running tap water. Dry fruits and vegetables with a clean cloth towel or paper towel. Packaged fruits and vegetables that are labeled “ready-to-eat,” “washed,” or “triple washed” need not be washed.

Reach Your Nutrition Goals

posted Apr 3, 2018, 5:05 AM by Linda Hopey

Start with small changes

Instead of a diet overhaul, make small changes to what you eat and drink that will work for you now and in the future.

 

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Take one day at a time

Sometimes things don’t go as planned, even with the best of intentions. If you miss one day or one milestone for your goal, don’t give up!

 

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Be active your way

Pick activities you enjoy! If you focus on having fun or learning a new skill that interests you, you will be more likely to stick with it.

 

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Team up

Find a friend with similar goals—swap healthy recipes and be active together. Staying on track is easier with support and a cheerleader.

 

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Celebrate successes

Think of each change as a “win” as you build positive habits and find ways to reach your goals. Reward yourself—you’ve earned it!

Why is it important to eat vegetables?

posted Mar 26, 2018, 6:27 AM by Linda Hopey

Eating vegetables provides health benefits – people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.
 

Nutrients

grocery bags filled with fruits and vegetables image

  • Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.)
  • Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
  • Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
  • Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
  • Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
  • Vitamin A keeps eyes and skin healthy and helps to protect against infections.
  • Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.
     

Health benefits

  • Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
  • Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
  • Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
  • Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
  • Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Focus on Fruit

posted Mar 19, 2018, 6:11 AM by Linda Hopey


Coffee Tips

posted Jan 31, 2018, 7:45 AM by Linda Hopey

Coffee Tips

Keep Your Family Safe This Thanksgiving

posted Nov 8, 2017, 10:14 AM by Linda Hopey

Americans will eat more than 46 million turkeys this Thanksgiving. Keep your family and friends safe with simple food safety tips from USDA's Food Safety and Inspection Service:

  • Read labels carefully. Temperature labels show if the bird is fresh or frozen. If you plan to serve a fresh turkey, buy it no more than two days before Thanksgiving.
  • Do not wash the turkey. This spreads pathogens onto kitchen surfaces. The only way to kill bacteria that causes foodborne illness is to fully cook the turkey.
  • Refrigerate leftovers within two hours to prevent bacteria from growing on the food.

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