Tara’s Top Ten Nutrition Tips

BY: Tara DelloIacono Thies

Being good to your self is an important part of staying healthy. Nutrition and wellness are key elements of treating your self right and living a balanced life. Woman cannot live on LUNA bars alone. Work your way down this list and try something new every month! No need to try all ten tips at once—you have an entire year to take your health to new heights. You may find that some tips are easier to incorporate into your life than others. Why not start with #10 and enjoy some chocolate cake? Good luck and be selfish with your health!

1. Savor the moment!

Rediscover the tastes, flavors, aromas and enjoyment of eating. Slow the pace down for at least one meal per week and let yourself savor the moment. Pamper yourself by using the nice dishes. Have flowers or candles at the table. Enjoy dinner with a friend and let the conversation slow you down. Develop a new relationship with food—one that acknowledges the interplay between food, pleasure and health.

2. Spice up your life!

Variety! If you’re eating a varied diet with foods of all types, you should not have a problem getting the necessary vitamins and minerals for optimal body function. No matter how you look at it, creating a healthy balance in your meal plan can lead to immediate benefits and increase your long-term quality of life.

3. Write it down.

A great way to make yourself aware of your food habits is by keeping a food log or diary. You’ll be able to easily identify areas for changes, such as, “Do I snack too often? Am I eating 4-5 veggies each day?” Use a notebook, journal, planner or even a pad of paper to recognize patterns in your eating routine.

4. Label-literate in 4 clicks or less!

The Nutritional Facts label on packages can be a useful tool if you know what to look for and how to decipher it. Unfortunately, all the numbers, percentages and acronyms can be confusing, especially if you’re pressed for time and still want to make healthy choices. In this snippet from an article, I outline the tools you need to easily make healthy food choices: Deciphering the Food Label.

5. Find the “perfect” meal plan.

The “perfect” plan varies with each individual. The ideal diet will include your favorite foods in moderation, along with healthy selections of fruits, grains and veggies. An excellent guide to healthy meal planning is the USDA Food Guide Pyramid.

6. Munch a bunch!

Eating 3-5 servings of vegetables a day can be challenging, but it’s one of the best things you can do for yourself. Trust me.

7. Get movin’!

Diet is one important step towards disease prevention, but not the only step. Regular exercise, reducing stress, annual health exams and monthly breast self-exams play important roles in achieving optimum health.

8. Plan ahead!

Knowing what you are going to eat in advance guides your food choices and keeps you from eating the whole bag of chips. If you pack your own lunch, you determine your portion sizes and save money, too!

9. Drink more water!

Drink plenty of fluids throughout the day, and I’m not talking about coffee and sodas. Your body is mostly made up of water and needs fluid to move nutrients around, cushion your joints, and feel good! Try to drink at least eight 8-oz. glasses of water daily.

10. Moderation, not deprivation!

“Eating small servings of all foods will prevent feelings of deprivation and can only increase feelings of satisfaction and positive self-image” says Molly Lori MPH, RD. So say “Yes!” to that piece of chocolate cake today! Just not everyday-and not 2-3 pieces at once, of course. Find balance and peace by giving yourself permission to have small servings of those decadent treats.