Savor the Flavor Tips to Get You Started Toward Better Nutrition

Healthy FoodMaking healthy changes to your diet doesn’t have to be a total make-over. Start with small changes that lead to long-term benefits.

Use these Savor the Flavor nutrition tips to get you started toward better nutrition. A tip will be added each weekday through March.

  1. If you cut 100 calories from your daily food intake, you could lose 10 pounds in a year. It is as simple as skipping the cheese on your burger, choosing carbonated fruit-flavored water instead of regular soda, or replace pork sausage with turkey sausage.
  2. To burn off the 250 calories in a 20-fl-oz soda, a 135-pound person would have to play 40 minutes of vigorous basketball or bicycle vigorously for 22 minutes.
  3. Soda provides calories and carbohydrate, but has little or no nutritional value. Choose water, tea, low-fat milk, or 100% juice instead.
  4. Soda provides calories and carbohydrate, but has little or no nutritional value. Choose water, tea, low-fat milk, or 100% juice instead.
  5. Did you know that the average in-sink garbage disposal contains about 1000 times more germs than the average toilet? At least once a week, clean the rubber stopper with a diluted bleach solution to avoid contamination.
  6. To manage blood pressure and protect your heart, strive to maintain a healthy weight, exercise regularly, reduce your salt intake, quit smoking, and manage your stress levels.
  7. Probiotics, found in many yogurts, are likely to help improve gut health, but they are not a “cure” for digestive problems.  Fluid consumption, total fiber intake, physical activity, and stress reduction also are important for a healthy digestive tract.
  8. Stock your desk drawer with trail mix, whole grain crackers, fruit cups, and reduced sodium soup to satisfy your mid-morning craving and keep you away from the vending machine.
  9. Pack your lunch the night before so you can easily grab and go in the morning and avoid eating a highly processed, fattening meal in a box.
  10. You can eat a healthy diet without destroying your food budget by planning out your weekly meals before you shop and sticking to the list. Buy nonperishable foods in bulk, leave the kids at home and NEVER shop on an empty stomach.
  11. Fish contain significant amounts of healthy omega-3 fatty acids that promote heart health. When purchasing fish buy domestic, wild varieties and stay current on the latest news.
  12. When choosing cereal look for those that contain at least three grams of fiber per serving, no more than six grams of sugar per serving, and no trans fat.
  13. Get more calcium by switching from regular fruit juice to a calcium-fortified 100% juice.  But watch your serving size. The calories from juice can add up fast!
  14. When it comes to choosing meat, the fewer the legs, the better. Chicken has two legs, thus it is a better option than pork, which has four legs.
  15. Get some rest. Not only does your body recover and repair while you are sleeping, but can also affect your weight and mood.
  16. Start your day off right with oatmeal, an excellent source of whole grains. Spruce it up with some cranberries, apples, and nuts!
  17. When dining out, ask for whole grain foods! Some Italian restaurants offer whole wheat pasta or pizza crusts. Ask for brown rice at Asian restaurants.
  18. Dark, colorful vegetables like broccoli, peppers, tomatoes, and carrots are more nutrient dense than pale cucumbers, mushrooms, and celery.
  19. A dark colored bread does not mean it is a whole wheat bread. Take a look at the ingredients and look for the words whole grain first in the list.
  20. Brown rice and whole wheat bread and crackers contain more B vitamins, potassium, and fiber than processed white varieties.
  21. Fish contain significant amounts of healthy omega-3 fatty acids that promote heart health. When purchasing fish buy domestic, wild varieties and stay current on the latest news.
  22. Excess calories are fattening, carbohydrates are not.
  23. Fiber-rich breads, cereals, and pastas curb your hunger and help with weight management.
  24. Encourage your children to eat more fruits and vegetables by setting the example! Have carrots and celery or cut up fruit readily available for the family to snack on.
  25. Cherries are a great choice – fresh or dried. They are rich in fiber, vitamin C,and are associated with promoting heart health and reducing cancer risk. Cherries also are rich in melatonin, which may help with sleep!
  26. Frozen fruits and vegetables are just as nutritious as fresh. Toss carrots, broccoli or corn into canned soup or make a fruit smoothie for a quick, delicious breakfast.