Patrice Powers-Barker, OSU Extension, Lucas County
The Truth Contributor
As we wrap up the year, list all the ways you eat healthy! You will notice that a few of the recommendations are not specific to food but they have been shown to help with an overall healthy lifestyle and also help manage health conditions that also depend on healthy eating. Do NOT feel obliged to do all twenty-six suggestions! They are suggestions for you to choose just one or two that are important to you right now. Take this month to create a new healthy habit for yourself.
We’ll start with appetizers. What are healthy foods you enjoy eating and you can add to your day as a small appetizer or even a snack? Plan for those smaller but tasty foods to hold you over between the larger meals. They can easily be used to add fruits or vegetables or other healthy foods to your day.
Breakfast is an important time to “break the fast” from not eating all night. A healthy breakfast option sets the tone for the day. It can be simple – Cereal, milk, and fruit on top include three food groups within one bowl.
Diet is a word that has been co-opted and made negative especially from fad diets. A diet just means the food you eat (good or not so good). If you are looking for an eating plan to help you add more healthy options, look for diets that have been researched and help with healthy living like the DASH Eating Plan: Reducing Hypertension through Diet and Lifestyle, The MIND Diet, or the Mediterranean Diet.
Enjoy! Eating a healthy snack or meal should be an enjoyable experience. What do you need to change to make this happen?
Flavor your food and lower the amount of salt. Some easy seasonings can be fresh lemon or lime juice, fresh or dried herbs, or flavored vinegar.
Bring a grateful attitude to the meal. Some people choose a prayer or blessing while others might just take a quiet moment to appreciate all the hands that have worked to grow and prepare the food you are about to eat.
Health conditions can sometimes direct what type of healthy diet you should follow. Although it is not easy to make lifestyle changes, use your health and medical professionals to help make an easy-to-follow plan to eat healthy.
Intuitive eating has been described as a “non-dieting” approach to pay attention to your body and eat when hungry, enjoy the food, and not bring a judgmental attitude to the moment.
Just Keep it simple. Although it sometimes feels like there are a lot of “rules” for healthy eating, it can be simple. Just keep to the basics of food groups, add a splash of flavor and enjoy.
Leftovers can be lifesavers! When making a meal, plan enough to eat an additional meal the next day, without the additional work of making two meals.
Move more! Even a simple ten-minute walk following a meal can be beneficial.
Notice what you are eating and how much you are enjoying it. Notice when you feel hungry and when you feel full. After you start to pay attention and notice, also observe what works best for you. Observe what small changes you can make to feel even better.
Prep some foods ahead of time to easily and Quickly pull together your favorite quick meals. What makes your meal preparation easier? Is it chopped onions? Is it your breakfasts prepped for the work week? Make it happen and thank yourself later!
As mentioned above, there are not a lot of hard and fast, “rules” when it comes to your food but there are healthier choices that you can make for yourself.
Slow down. I know it’s often easier said than done but slow down and enjoy your food, the meal, and your company.
Turn off the screens when eating. When eating with others, pay attention to the people with you as well as your food. When eating alone, pay attention to the food and the flavors and how your body feels.
Please understand that making any changes in your daily routines might feel awkward at first. Continue to pay attention, learn and benefit from your healthy food choices.
Add a wide variety of vegetables! Fresh, frozen, or canned, make plans to add more vegetables to your snacks and meals.
Use water to hydrate! Although a plain tall glass of water is fine on its own, if you prefer extra flavor, enjoy a cup of tea or add sliced fruit or cucumber to ice water or a splash of lemon or lime juice.
eXperiment with new menus, recipes and taste tests. Look for healthier options and see how you like them.
Take care of yourself. You are worth it!
Get your Zzzzzs. Just like physical activity is important for our bodies and goes hand-in-hand with nutrition, getting enough quality sleep is another important component. New research is showing how intertwined sleep and exercise and nutrition are with one another.