Add many colours to your diet

Want to live healthier?

It may be time to go green or yellow or the color of any other fruit or vegetable. Fruits and vegetables contain vitamins, minerals and other nutrients.

Start by having a variety of fruits and vegetables on hand because doubling what we already are eating wards off diseases, reduces oxidative stress and helps us live longer, a new study says. Between chaotic schedules, balancing week to week budgets, and caring for ourselves and our families, sometimes healthy eating is easier said than done. Every family and every person has different needs, so finding the key to healthy eating that fits your routine is important. Take a look at the following tips and give some of them a try to see what works for you. I would love to hear how you put more fruit and veggie colour in your diet each day.

 Pile on the fruits and vegetables. Choose all kinds of fruits and vegetables — fresh, frozen, canned, juiced and dried.

 Look for fruits and vegetables of many different colors.

 Simplify. Instead of being too concerned with counting calories, think of your diet in terms of color, variety, and freshness. Try to avoid packaged and processed foods and opting for more fresh ingredients.  Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many of us go through life dehydrated— causing tiredness, low energy, and headaches. It's common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.  Think smaller portions. Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order super-sized anything. At home, visual cues can help with portion sizes. Your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. By serving your meals on smaller plates or in bowls, you can trick your brain into thinking it is a larger portion. If you do not feel satisfied at the end of a meal, add more leafy greens or round off the meal with fruit.  Avoid eating late at night. Try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning. Studies suggest that eating only when you're most active and giving your digestive system a long break each day may help to regulate weight.

It's important to make good nutrition decisions a part of every snack and meal, every day. Healthy eating will help keep you feeling good, gaining energy, improving health, and stabilizing your mood.

Keep well, Sandra

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