Tips to Make Nutrition Easier

December 4, 2023

Maintaining a healthy diet contributes to weight management and controls cholesterol, blood pressure, and blood sugar. Here are tips for making heart-healthy food choices:

  • Choose Wisely:
    • Opt for plant-based, low-fat, low-salt, and low-added-sugar diets.
    • Embrace high-fiber whole grains.
    • Prioritize lean protein and foods rich in omega-3 fatty acids (flaxseed, salmon and other fish, certain oils and nuts).
  • Read Food Labels:
    • Utilize nutritional information on packaging, focusing on calories, sodium, cholesterol, fat, sugars, and key vitamins.
  • Mind Your Portions:
    • Be aware of portion sizes, especially in restaurants.
    • It may be helpful to visualize plate divisions and measure out portions of healthy foods for the week.
  • Learn Healthy Cooking:
    • Avoid frying and substitute unhealthy fats with healthier options.
    • Prepare meals from scratch, limiting processed foods with hidden sodium and sugars.
    • When you do eat out, try to reduce your calories, salt and fat by asking for:
      • No added butter or salt.
      • The salad dressing on the side (and not mixed already).
      • Half of the portion to be boxed up before the server plates it for you.
  • Limit Alcohol:
    • Follow expert recommendations: one drink a day for women, two for men.
  • Don’t Shop Hungry:
    • Avoid unhealthy impulse buys by grocery shopping on a full stomach.
  • Keep a Food Diary:
    • Track eating patterns to make informed, healthy changes.
  • Ask for Help:
    • Consult health professionals or nutritionists for personalized calorie recommendations and realistic eating plans.
    • Involve family members to support your healthy diet journey.