New Year New You! Back to Basics: Healthy Eating

A healthy eating plan gives your body the nutrients it needs every day. Not only will a healthy eating plan result in weight loss, it will also lower your risk for heart disease and other health conditions.

A healthy eating plan consists of a few key items:

Fruits – 5-13 servings per day

Veggies – 5-13 servings per day

Protein – lean meats, poultry, fish, beans, eggs and nuts

Healthy Fats – avocados, nut and seed butter, olives, flaxseed, salmon, tuna

Water – many health advisors, dietitians and nutrition authorities say you should drink half your body weight. For example if you weigh 150 pounds you should drink 75 ounces of water per day which equates to a little over 9 cups.

Emphasizing vegetables, fruits, whole grains, and fat-free or low-fat dairy products into your diet is highly recommended.

To ensure a healthy balanced diet you will want to limit saturated and trans fats, sodium, and added sugars. Examples of these are fatty meats, cheese, cakes, breads, crackers and some dairy products.

Eating healthy is not the only thing that will ensure you a long-lasting and happy life, balancing that with exercise will also increase your life expectancy and keep you doing things you love!

The American Heart Association suggests 150 minutes per week of moderate exercise or 75 minutes of vigorous exercise per week. This breaks down to 30 minutes a day, 5 days a week.

Sometimes though, it is not as easy as it seems. Only because we have engrained in our minds a specific weight loss number and focus solely on that. We need to switch our mindset to a positive outlook and plan that we can use daily in our lives.

With that said, we have a special Inside Innovative this week: 2018 Healthy Eating Challenge! We recently spoke with Kim Shapira M.S. and Registered Dietitian and are taking a page out of her playbook. Check out the Inside Innovative segment in the newsletter to learn more about Kim and to stay tuned for the video challenge and message from her coming in 2 weeks!