{"id":1930,"date":"2021-03-18T22:03:02","date_gmt":"2021-03-18T22:03:02","guid":{"rendered":"https:\/\/chimercyhealth.com\/?p=1930"},"modified":"2022-03-16T16:46:42","modified_gmt":"2022-03-16T16:46:42","slug":"the-big-6","status":"publish","type":"post","link":"https:\/\/chimercyhealth.com\/health-tips\/the-big-6\/","title":{"rendered":"The Big 6"},"content":{"rendered":"

With March being National Nutrition Month, now is a great time to remember that it\u00a0is<\/em>\u00a0possible to incorporate better eating habits into your diet without completely changing your life. Relatively minor changes can bring major long-term benefits, and not just to your health, but also to your overall well being. Here are six healthy dietary tips to consider.<\/p>\n

    \n
  1. \u00a0Go With The Grains<\/strong><\/li>\n<\/ol>\n

    This is a simple switch, once you\u2019re in the habit and have a couple of tools to help. Look for 100 percent whole grain wheat, oat, rice or other grains listed high up in the ingredient list. As grains are refined, they\u2019re stripped of much of their nutrition.<\/p>\n

    Also, whole grain products, gram for gram, are lower in calories than their refined counterparts. Just by choosing whole grain products you could drop up to 300 calories from your daily diet while gaining the amazing benefits of fiber, vitamins and minerals and phytonutrients.<\/p>\n

      \n
    1. \u00a0Limit the Fats<\/strong><\/li>\n<\/ol>\n

      It is pretty well understood that cardiovascular disease, certain cancers and other chronic diseases are all greatly impacted by a high-fat diet. \u00a0Growing evidence indicates the type of fat is almost as important as the amount of fat. Choose a diet low in overall fat, but severely decrease or eliminate the consumption of saturated and hydrogenated food sources, which help promote the development of many chronic diseases. \u00a0Examples of these fats include partially hydrogenated oil, lard, margarine, and palm oil.<\/p>\n

        \n
      1. \u00a0Broaden Your Taste in Foods<\/strong><\/li>\n<\/ol>\n

        Within each of the typical food groups — grains, vegetables, fruit, lean protein and dairy — choose different foods each week. \u00a0Buy a new vegetable or grain each week and you may discover something delicious to expand your cooking repertoire. Choose new colors, new textures and alternate the way you cook them.<\/p>\n

        Varying your preparation method is also important. Some nutrients are more readily absorbed by our bodies when activated through cooking; others are destroyed partially by the cooking process.<\/p>\n

          \n
        1. \u00a0 Make a Goal for Nine<\/strong><\/li>\n<\/ol>\n

          Most of us can hear our mothers somewhere, sometime, encouraging us to \u201ceat your veggies.\u201d Little did we know then how profound Mom\u2019s advice was. Yet, even today, very few Americans eat the recommended nine servings of vegetables each day.<\/p>\n

          Think of specific ways to include more produce in your day — veggies in your omelet, cut veggies or fruit for snacks, salad with low-fat or non-fat dressing for dinner. \u00a0Add extra veggies to soups, and try several plant-based dinners each week.<\/p>\n

            \n
          1. \u00a0Turn off the TV; Watch What You Eat\u00a0<\/strong><\/li>\n<\/ol>\n

            Actively choose and prepare your own food whenever possible. Many meals are consumed on the run, in the car, in front of the TV or at a desk. While it\u2019s unrealistic to expect every meal will be eaten without interruption or without another purpose, taking time to enjoy your food and actively engaging yourself in the preparation process more often than not is very important. \u00a0It makes us personally responsible for the food we put in our mouths. \u00a0And, when we\u2019re able to couple nutrition knowledge with personal responsibility, we\u2019ll all be empowered to improve our own health.<\/p>\n

              \n
            1. \u00a0 Pop Goes the Waistline<\/strong><\/li>\n<\/ol>\n

              The research is undeniable: \u00a0People who drink more soda pop weigh more than those who don\u2019t. Americans consume billions of gallons of soda and other sweetened beverages each year, contributing undeniably to our expanding waistlines. And diet pop isn\u2019t a failsafe alternative. Although diet pop does not have any calories, our body does respond in other ways to the highly sweet taste. Bottom line \u2013 choose soda, diet or regular, in small amounts and for special occasions. \u00a0Plain water with a slice of lemon or lime is a great substitute.<\/p>\n","protected":false},"excerpt":{"rendered":"

              With March being National Nutrition Month, now is a great time to remember that it\u00a0is\u00a0possible to incorporate better eating habits into your diet without completely changing your life. Relatively minor changes can bring major long-term benefits, and not just to your health, but also to your overall well being. Here are six healthy dietary tips to consider. \u00a0Go With The Grains This is a simple switch, once you\u2019re in the habit and have a couple of tools to help. Look for 100 percent whole grain wheat, oat, rice or other grains listed high up in the ingredient list. As grains are refined, they\u2019re stripped of much of their nutrition. Also, whole grain products, gram for gram, are lower in calories<\/p>\n","protected":false},"author":1,"featured_media":2051,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_price":"","_stock":"","_tribe_ticket_header":"","_tribe_default_ticket_provider":"","_tribe_ticket_capacity":"0","_ticket_start_date":"","_ticket_end_date":"","_tribe_ticket_show_description":"","_tribe_ticket_show_not_going":false,"_tribe_ticket_use_global_stock":"","_tribe_ticket_global_stock_level":"","_global_stock_mode":"","_global_stock_cap":"","_tribe_rsvp_for_event":"","_tribe_ticket_going_count":"","_tribe_ticket_not_going_count":"","_tribe_tickets_list":"[]","_tribe_ticket_has_attendee_info_fields":false,"footnotes":""},"categories":[13],"tags":[],"acf":[],"yoast_head":"\nThe Big 6 - CHI Mercy Health - Mercy Medical Center<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/chimercyhealth.com\/health-tips\/the-big-6\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Big 6 - CHI Mercy Health - Mercy Medical Center\" \/>\n<meta property=\"og:description\" content=\"With March being National Nutrition Month, now is a great time to remember that it\u00a0is\u00a0possible to incorporate better eating habits into your diet without completely changing your life. 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