1. Drink more water- not tea, not coffee, not soda, not Crystal light, WATER! Once you are thirsty, you are already dehydrated. The body is made up of an average of 60% water. Keep it replenished.
2. Eat more fruits and vegetables- Fresh is best, but frozen is better than canned in water. Variety is key, so try something new every week.
3. Reduce salt- Salt can be responsible for high blood pressure. Lower salt intake can reduce your risk of heart disease. Cook with herbs, spices, vinegar, and juices instead of salt. Avoid processed and prepared foods that are high in salt. Keep your salt shaker in the cabinet, instead of on the table so you will use less at meal time.
4. Reduce sugar- Avoid low fat, but high sugar foods. Eat dessert in moderation. Read the label of all your drinks.
5. Eat healthy fats- Fat is essential for good health. It is used by the brain, cells, heart, nerves, organs, eyes, and lungs. Eat healthy fats like those from avocado, fish, nuts, and olives, instead of fats from fried food and animal fats. Remember, moderation is important.
6. Eat more whole grains- White bread, pasta, and pastries are empty calorie carbohydrates meaning they have little to no nutritional value. Whole grains are high in fiber, high in B vitamins, and add more flavor to your meals.
7. Eat more fiber- Not only does fiber keep you full longer, it also helps keep your heart healthy. Whole grains, fruits, vegetables, and beans all contain fiber.
8. Drink alcohol in moderation- Moderate drinking is linked to health benefits such as reducing risk of heart attack, stroke, Alzheimer’s disease, and many others. However, alcohol can easily be over done. Drink only if you are of legal drinking age and never drink and drive.
9. Eat throughout the day- Eat four to six smaller meals instead of two to three big meals. This keeps your blood sugar more regulated and helps you make healthier choices.
10. Remove artificial sweeteners from your diet- Try to stick to more natural sweeteners and just eat them in moderation.