Eating Tips 101

Tips for Healthy Food Choices at Home

–       Eat well yourself and don’t keep unhealthy food in the house

–       Have fresh fruit or cut up vegetables with low fat dip available so there is something readily available when the kids want something to eat

–       Make dietary changes slowly, pick one food to focus on each week

–       Drink water before a meal to limit hunger

–       Don’t allow snacks late at night

–       Grill, steam, or bake instead of frying

–       Keep to a regular eating schedule

–       Use low-fat condiments

–       Try serving a new vegetable

–       Limit processed foods because of high salt and preservative content

–       Check nutrition labels

Specifics:

–       Look for foods low in saturated fats, transfats, and cholesterol; monounsaturated or polyunsaturated are better fat choices

  • 20-35% of calories should come from fats

–       Eat less than 2300 mg (1 tsp) of salt a day – decreasing salt intake may decrease high blood pressure

  • Most salt intake comes from processed foods

–       Increase potassium intake to counteract effects of sat

  • Include foods such as tomatoes, bananas, potatoes, orange juice

So many families eat out or eat “quick”  Do you want a short segment about how to make healthy choices at a fast food restaurant, email me for more information badams@moc-fv.k12.ia.us.