Trying to eat smart by implementing healthier eating habits can be overwhelming. The onslaught of commercials promoting supplements and attempting to read food labels can be confusing. What should you do? Eat whole foods and be mindful of portion sizes. Whole foods are as close to their natural form as possible. They contain the micronutrients your body needs for good health. Whole foods, such as whole grains, fruits, vegetables and legumes, provide dietary fiber which can help prevent health issues such as Type 2 diabetes and heart disease.
“Smart eating means being mindful about what you eat and it’s one of the most beneficial lifestyle choices you can make as you live with a chronic condition. Focus on making a few changes to the amount, type and frequency of the food you eat. Make subtle changes one at a time, even if it is just to cut your dessert in half or to opt for a healthier alternative. The key is to start somewhere rather than or trying to do too many things at once. Then practice it until it becomes a habit. Focus on having a mindset that this is what I am doing for my health.” – Maria Collazo-Clavell, M.D., Professor of Medicine in the Department Internal Medicine and Division of Endocrinology, Diabetes, Metabolism, and Nutrition at Mayo Clinic in Rochester, Minnesota.
Take Action Now
- Snack Smart. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you’ll remember to eat it.
- Choose vegetables. Focus on recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.
- Explore seasonings. Salt isn’t your only option. Brighten flavors with freshly squeezed lemon or lime juice. Use balsamic or wine vinegars. Add some heat with fresh hot peppers or red pepper flakes.
- Plan Your Plate. Pick up a free copy of the Mayo Clinic Patient Education pamphlet Eat Well: Use The Plate Method from the Patient Education Center, Siebens building, subway level.
Check out this Mayo Clinic Connect thread to share healthy eating tips and recipes and learn what others have found helpful in their healthy eating journey!