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Nutrition series: Tips for a more healthful lifestyle

Posted Oct 04 2009 1:00pm

Concluding the Nutrition series based on invaluable information provided by Dr. Ida Laquatra, Global Director of Nutrition for  HJ Heinz Company, we visit 10 great back-to-basics tips for healthy living  ...

10 Steps to a More Healthful Lifestyle

1.  Start your day with breakfast.   Eating breakfast fuels the body to start the day and makes you less likely to overeat later.  believe it or not, knowing that you will behaving breakfast in the morning may help curb mindless eating late at night.  

2.  Make time to move.  Adding physical activity to the day will help manage your weight and make you feel like you have more energy.  If you cannot set aside 30 minutes at a time, try 5-10 minutes of activity spread throughout the day -- the activity will add up.  Consider this: expending only 10 more calories a days adds up to 3,650 calories over a year -- a little more than the amount of calories in one pound of body fat.

3.  Rest and recharge your batteries.  People who are fatigued are likely to eat more. make sure you get enough sleep each night to recharge and refresh.

4.  Watch your portions.  Americans are not good judges of appropriate portion sizes, and we ten to eat more when we receive large helpings.  Use a small plate and measure what you eat for a healthier portion size.  

5.  Write down what you eat for a day or a week  -- most people will eat less to avoid having to write so much.  Keeping track of your diet also will show you healthy and unhealthy patterns so you can assess where to start changing behaviors. (For a great journal with many more helpful features, go to 'my training zone' blog  and click on the banner for  to view it and sign up)

6.  Set small, behavioral, achievable goals for yourself.   Smaller, more specific goals are more easily achieved than large, vague goals.  Start your goals with the word, "I will..." and target a specific behavior, such as "I will substitute yogurt or nuts for my afternoon snack three days a week instead of reaching for cookies."

7.  Don't deprive. If you really want dessert, have it -- but have a small amount.

8.  Clean up your environment.   If there are "problem foods" (foods that have more control of you than you have over them), don't stock them in your home.  For example, if you know that you'll end up eating a large bag of chips or a tub of ice cream, don't buy a big bag or container.   Tips for shopping for healthier packaged foods.

9.  Include more fruits and vegetables in your daily diet  -- they are filled with incredible nutrients.  sometimes, having a fruit or vegetables cut up and ready to eat makes the difference between eating them and choosing something else.   American consumer attitude survey results.

10.  Drink water; it quenches your thirst and hydrates your body.

Picture by Renata Osinska, PhotoXpress

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