Strike a balance
It can be a challenge to balance caloric intake and physical
activity while getting all the necessary nutrients, but every small positive
change you make now has a large impact in the long run.
Drink plenty of water. The average person’s body is about two-thirds
water. Loss of as little as two percent of your body water can make you feel
sluggish and weak. High altitude, hot temperatures, and activity increase water
needs. Carry a water bottle with you to help you drink the recommended nine to
thirteen cups per day.
More plants, fewer processed foods
Eat fruits and vegetables at every meal; get at least five cups
every day. Limit sugary foods, refined grains, fried foods, and other
highly-processed foods. These foods provide a lot of calories, with more salt
and trans fats than less-processed alternatives. Processed food also contains fewer
of the essential nutrients that a healthy body needs.
Eat small meals spaced throughout the day to provide a steady
supply of nutrients and energy. Don’t skip meals, because it slows your
metabolism and leads to overeating when you finally do eat.
Grocery shopping tips
A healthy diet requires planning and preparation. When shopping at the grocery store, make sure you:
- create a grocery list to save time and increase the quality of your food choices
- don’t shop on an empty stomach; hunger can lead to extra foods in your grocery cart
- shop on the outer perimeter where the fresh, unprocessed foods are located