Eat Right : 20 Health tips

 1. Eat breakfast

Start your day with a healthy breakfast that

includes lean protein, whole grains, fruits and

vegetables.

2. Make Half Your Plate Fruits and Vegetables

Fruits and veggies add color, flavor and texture

plus vitamins, minerals and dietary fiber to

your plate. Make 2 cups of fruit and 2 ½ cups

of vegetables your daily goal.

3. Watch Portion Sizes

Use half your plate for fruits and vegetables and

the other half for grains and lean protein foods.

Complete the meal with a serving of fat-free

or low-fat milk or yogurt. Measuring cups may

also help you compare your portions to the

recommended serving size.

4. Be Active

Regular physical activity has many health

benefits. Start by doing what exercise you

can. Children and teens should get 60 or more

minutes of physical activity per day, and adults

at least two hours and 30 minutes per week.

You don't have to hit the gym – take a walk after

dinner or put on music and dance at home.

5. Get to Know Food Labels

Reading the Nutrition Facts panel can help

you choose foods and drinks to meet your

nutrient needs.

6. Fix Healthy Snacks

Healthy snacks can sustain your energy levels

between meals, especially when they include

a combination of foods. Choose from two or

more of the MyPlate food groups: grains, fruits,

vegetables, dairy, and protein. Try raw veggies

with low-fat cottage cheese or hummus, or a

tablespoon of nut or seed butter with an apple

or banana.

7. Chew your food properly

Digestion is a process which starts from the mouth. If you chew your food properly it will help in proper absorption and assimilation. Also it will reduce your appetite and improves your gut health 

8. Follow Food Safety Guidelines

Reduce your chances of getting sick with proper

food safety. This includes: regular hand washing,

separating raw foods from ready-to-eat foods,

cooking foods to the appropriate internal

temperature, and refrigerating food promptly.

Learn more about home food safety at

www.homefoodsafety.org.

9. Drink More Water

Quench your thirst with water instead of drinks

with added sugars. Stay hydrated and drink

plenty of water, especially if you are active, an

older adult or live or work in hot conditions.

10.Get Cooking

Preparing foods at home can be healthy,

rewarding and cost-effective. 

11.Order Out without Ditching Goals

You can eat out and stick to your healthy eating

plan! The key is to plan ahead, ask questions

and choose foods carefully. Compare nutrition

information, if available, and look for healthier

options that are grilled, baked, broiled

or steamed.

12.Enact Family Meal Time

Plan to eat as a family at least a few times each

week. Set a regular mealtime. Turn off the

TV, phones and other electronic devices to

encourage mealtime talk. Get kids involved in

meal planning and cooking and use this time to

teach them about good nutrition.

13Limit salt intake

As per the WHO guidelines a recommended dietary intake of common salt is 5g per day for a person. But if you look at the amount of salt we consume, it would be more than 10g. Try to limit salt intake by cutting down extra sugar, reduce or avoid using high salted food items 

14.Reduce Added Sugars

Foods and drinks with added sugars can

contribute empty calories and little or no

nutrition. Review the new and improved

Nutrition Facts Label or ingredients list to

identify sources of added sugars.

15.Eat Seafood Twice a Week

Seafood – fish and shellfish – contains a range

of nutrients including healthy omega-3 fats.

16.Explore New Foods and Flavors

Add more nutrition and eating pleasure by

expanding your range of food choices. When

shopping, make a point of selecting a fruit,

vegetable or whole grain that’s new to you or

your family.

17.Experiment with Plant-Based Meals

Expand variety in your menus with budget-

friendly meatless meals. Many recipes that

use meat and poultry can be made without.

Vegetables, beans, and lentils are all great

substitutes. Try including one meatless meal per

week to start.

18. Make an Effort to Reduce Food Waste

Check out what foods you have on hand before

stocking up at the grocery store. Plan meals

based on leftovers and only buy perishable

foods you will use or freeze within a couple of

days. Managing these food resources at home

can help save nutrients and money.

19.Slow Down at Mealtime

Instead of eating on the run, try sitting down

and focusing on the food you’re about to eat.

Dedicating time to enjoy the taste and textures of

foods can have a positive effect on your

food intake.

20.Supplement with Caution

Choose foods first for your nutrition needs. A

dietary supplement may be necessary when

nutrient requirements can’t be met or there is

a confirmed deficiency.