1. 11 Tips to Eating Healthy 1.Eat a Variety of Nutrient Dense Foods. For good health you need at least 40 different nutrients. There is no single food that supplies all of them. Your daily food selection should include fruits, vegetables, dairy products, whole-grains, “healthy” fats, and lean protein sources (poultry, seafood, legumes, lentils and eggs). Nutrient dense foods are high in nutrients, fiber and water, while low in calories. They also help the brain to feel satisfied with the meal, which ultimately helps with weight loss. 2. Eat 4-6 Small Meals Daily. A habit of skipping meals does not provide your body with the “fuel” needed for energy. Not fueling your body with the proper type and amount of nutrients can make it difficult to concentrate and may slow your metabolism. It can also lead to out-of-control hunger which often leads to overeating. Allowing yourself to get too hungry often leads to opportunistic eating 3.Focus on Eating Vegetables, Fruits and Whole Grains. Most Americans do not eat enough of these foods. These foods contain important nutrients and compounds such as carbohydrates, protein, vitamins, minerals and phytochemicals. All are essential for good health and will help give you energy, beautiful hair and skin, strong bones and help improve your immune system. 4. Choose Lean Protein and Low-Fat Dairy Foods. This tip will help you reduce the amount of saturated fat in your diet which may help prevent cardiovascular disease. Adding protein sources at each meal can help regulate blood sugars, keep you feeling satisfied longer and provide your body with important nutrients. Low- fat dairy products will provide protein as well as other essential nutrients like calcium and vitamin D. 5. Cut back on Saturated and Trans Fat Not all fats are created equal. Foods typically high in saturated and trans fats are fast food, fatty meats; sausages, bacon, whole milk, butter, pastries, chips and more. Healthier fats that can actually reduce the risk of heart disease are oils such as canola and olive oil as well as avocados, nuts, fatty fish and olives. 6. Maintain a healthy Weight. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes and more. Being too thin can increase your risk for osteoporosis, irregular menstrual cycles and more. Our dietitian can work with you to determine a healthy weight for you. Creating habits around eating healthy and regular physical activity can lead to successful weight management.

2. 11 Tips to Eating Healthy… For more Information on Nutrition and Nutrition Services Contact Nutrition Solutions Nutrition Solutions ® 2104 Woodruff Rd. Greenville, SC 29607 864-676-1248 Web: NutritionSolutionsOnline.com 7. Reduce Excess Amounts of Sugar Added sugars in foods and drinks adds a lot of calories and causes the bodies to produce large quantities of insulin. The extra calories and insulin can lead to inflammation, excess fat storage and weight gain. Cutting back on soda, sweet tea, flavored coffee and other sweetened drinks can be a great start! Start looking in food ingredients to see where hidden sugars are lurking. 8. Reduce Excess Amounts of Sodium. Eating too much sodium can lead to high blood pressure and may also cause you to retain excess fluid. Read food labels to select lower sodium food options. Gradually reduce your salt intake and your taste buds will adjust. 9. Eat Moderate Portions. You don’t have to completely ditch your favorite foods—just eat smaller amounts or do a superfood swap. If your favorite food is high in fat, salt or sugar, the key is reducing how much and how often you eat it. Make it special and always eat mindfully. 10. Become Aware of How you Eat. To improve your eating habits, you first need to know where to start. Keep a food diary by writing down everything you eat and drink for at least 3 days, including at least 1 weekend day. Then check your food diary against these tips and see how you are doing. Do you eat a lot of salad dressings and desserts? How many sweet teas or sodas did you have? Are you eating enough vegetables? Start here to make lasting changes. 11. Make Changes Gradually Don’t expect your eating habits to change overnight. Adopting a healthy lifestyle takes time and determination, but most importantly, the right tools. Work one-on- one with one of our Registered Dietitian’s by calling 676-1248. A great educational tool for appropriate portion sizes and nutrient balance… try one of our Nutrition Solutions Chef Prepared Meals