Five simple nutrition tips that can positively impact your overall health

Capital BlueCross this month, National Nutrition Month, is reminding residents in central Pennsylvania and the Lehigh Valley that making even small changes to their eating habits can vastly improve their health.

"Even just making one or two minor modifications to your diet every month can impact your overall health within a year," said Amanda Dolan, Capital BlueCross registered dietitian. "Start by setting feasible objectives that you are comfortable with and that you will commit to. Before long, you will reap the benefits of living healthier."

Capital BlueCross offers these five nutrition tips to make small changes that can make a big difference in overall health:

  • Eat a balanced breakfast. Eat a balanced breakfast every day, whether it is something quick like string cheese and whole grain crackers, or something more elaborate like eggs and fruit salad. What's important is adding a good source of protein and fiber to your morning diet.
  • Snack often. Try snacking on nutritious pick-me-ups throughout the day. Eating every 3-4 hours can keep your metabolism working well. Think of snacks as a nutritious boost to your diet. Greek yogurt, nuts, hummus and veggies, fruit, string cheese, and nut butters are small yet powerful snacks.
  • Eat more vegetables. Eat more vegetables than you do meat or starches for lunch and dinner. Half of your plate should be non-starchy vegetables like broccoli, green beans, salad, cauliflower, carrots, or brussels sprouts. Aim for a quarter of your plate to be lean proteins like fish, chicken, tofu, and lean red meats. Fill the last quarter of your plate with fiber-rich starches like potatoes, brown rice, corn, and beans.
  • Clean out your pantry. Get rid of foods that provide temptation but do not provide your body the nutrition it needs. Processed, high fat, high sugar, and high salt food products can be tempting, but will not provide essential nutrients. Pack your pantry with foods that have limited ingredients and provide nutrition.
  • Meal plan and grocery shop. Make a meal plan together with your family and only shop for items that are needed. If an item is not on your list, even if you have a coupon for it, you do not need it. You will save time and money!

Capital BlueCross


The opinions expressed here are the views of the writer and do not necessarily reflect the views and opinions of News Medical.
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