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EAT: 10 Simple Ways To Eat Healthy


We all know eating healthy is good for us, but sometimes there is so much information it's hard to know what eating healthy even means!

Below are 10 simple tips from the Navy and Marine Corps Public Health Center to help you eat healthy in 2016!

1. Eat the Rainbow

  • Eat a variety of colorful fruits and vegetables each day.
  • Make your plate colorful and add lean protein such as fish and whole grains.

2. Limit your Intake of Processed Foods

  • Reduce the amount of food you eat that has a long ingredient label with words you do not recognize.
  • Eat whole foods that do not come in boxes or bags.
  • Limit or avoid fast food restaurants.

3. Read Labels/Beware of ‘Low-Fat’ or ‘Fat-Free’ Foods

  • Avoid foods that have added sodium or sugar.

4. Eat High Fiber Foods

  • Eat vegetables, whole grains, fruits, and legumes.

5. Eat to Fuel your Activities

  • Stay active and remember that you fuel your body to move your body.
  • If tracking calories is something that works for you this is a good way to monitor calories in vs. calories out.
  • Or use the United States Department of Agriculture (USDA) SuperTracker to keep track of your food.

6. Everything in Moderation

  • Eat less of the foods that are not good for you (sugars and processed foods).
  • Drink water before you eat so that you eat less.
  • Try using smaller plates so that you put less food on it to begin with.

7. Get to Know What Your Body Needs

  • Know your own health by discussing it with your healthcare provider.
  • Pay attention to how foods affect your mood, digestion, and energy level.
  • Visit USDA FoodTracker to learn more about your health information.

8. Cook at Home

  • Shop for the healthy foods (see numbers 1-4).
  • Take the time to cook at home.
  • USDA Recipe Finder can be a great resource for cooking inspiration, and you can search by ingredient.

9. Learn about Healthier Upgrades and Alternatives

  • There are a lot of healthy alternatives for foods you may commonly eat.
  • Try using applesauce in baking recipes to replace butter or oil or eat vegetables like carrots and celery as a crunchy snack instead of chips.
  • To learn more about alternative food choices visit Food Exchange List from the National Heart, Lung, and Blood Institute (NHLBI).

10. Make Eating Healthy Easy

  • Plan ahead and make enough for leftovers of healthy meals.
  • You can oftentimes freeze them to enjoy later.
  • Stock up on healthy snacks.

The information above was retrieved from Navy and Marine Corps Public Health Center. Please visit their site HERE for additional information and resources.

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