5 Best Lose-Your-Gut Healthy-Eating Strategies (Pt. 1)

More wisdom from our Chief Nutritionist, Samantha Mark, RD, CDN

We’re all aware of most general healthy eating principles, but translating  them into our daily routine can be a challenge. I’ll make it easier. Here are my top five simple, healthy ideas to help you live the “healthy” life you want to lead. Make them a part of your eating regiment this week, and I’ll have five more for you next week!:

  1. Stay hydrated. The institute of Medicine (IOM) recommends women drink nine  cups of beverages  each day , and men drink 13. The best “beverage” is, of course, water, which has zero calories and can help you feel full throughout the day. If you are unsure about whether you’re hydrating enough, check your urine; aim for clear.
  2. Get in that fiber. You’ll find it not only in whole wheat and whole grain foods, but also in fruits, vegetables and legumes. The IOM recommends 25 grams each day for  women under the age of 50 and 38 grams each day for men in the same age group.
  3. Make half your plate vegetables. Non-starchy vegetables (nearly all veggies, with the exception of potatoes, corn, peas and certain squashes) are very light in calories and tend to contain a decent amount of fiber. When choosing starchy vegetables, measure out your portion and use a healthy preparation method (fresh or steamed work well).
  4. Include dairy! We need at least three servings of dairy everyday. Milk, cheese and yogurt all help you get there. To meet your needs in a healthy way, choose fat free or 1% milk. Make sure your yogurt and cheese choices are always low fat or fat-free, as well, sparring you excess fat and cholesterol.
  5. Make substitutions to unhealthfully prepared foods. Whether you are dining out or cooking at home, opt for foods that are baked, grilled or steamed. Limit foods that are breaded and fried.

Again, try these this week as you prepare meals and snacks, or when you eat out. Then plan on making them a consistent part of your new, healthy eating lifestyle! Next week, five more!

Until next time,

Sammi (@flwsammi)


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