Cholces with a Cellulite reduction treatments. By Judy Smart food choices. Chices Health MaintenanceSmart food choices. Try this goal: I will try a new recipe that uses a different kind of leafy green vegetable this week spinach, Romaine lettuce, bok choy, Swiss chard, collards or kale. All rights reserved.

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Frozen produce is convenient, often cheaper, and can easily be added to soups, rice, pasta, casseroles and more. Canned Beans and Fish : Add rinsed beans and fish to salads, soups and pasta in a pinch.

Canned or Powdered Low — fat Milk: Dry or canned milk lasts longer. Use in recipes instead of fresh milk if you are running low. Whole Grain Cereal : Stock up when on sale.

Use in trail mixes, or as crispy coating on poultry or fish. Oil : Canola and olive oil are the best oils to keep on hand as well as a cooking oil spray.

Vinegar : Homemade salad dressing is cheaper to make. Combine equal parts vinegar and oil, and add a bit of Dijon mustard for a quick and nutritious salad dressing.

Nuts and Dried Fruit: Keep California walnuts and dried fruit on hand to add to cereals, baked goods and yogurt for a quick, nutritious snack.

You can find California walnuts in the baking product aisles and also the produce department of most grocery stores. Just be sure to confirm the California USA origin stamp on the label. Dried Herbs: Use herbs in place of salt to add flavor and a nutritional boost to all your meals.

Tip: Maintain the freshness of California walnuts by keeping them cold. The best place to store them is in the refrigerator or freezer. Sign Up for Our Free Newsletter Subscribe to our free e-newsletter to receive the latest updates from California Walnuts, including tasty nutritious recipes, health and fitness tips.

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Choose skim or non-dairy milk, like soy, rice, or almond milk. Try low-fat or part-skim cheeses in recipes. Skim ricotta can replace cream cheese on a bagel or in a vegetable dip. String cheese is a low-fat, high-calcium snack option. Nonfat or Greek yogurt can replace sour cream in many recipes.

Try mixing them with fruit for dessert. Skim sherbet and soft-serve frozen yogurt is lower in fat than ice cream. High-fat foods add excess calories to your diet. This can lead to weight gain and obesity or increase your risk for certain issues. Heart disease, diabetes, some cancers, and osteoarthritis have all been linked to diets high in fat.

If you consume high amounts of saturated and trans fats, you are more likely to develop high cholesterol and coronary heart disease. It is important that you stay hydrated for your health.

However, sugar-sweetened drinks contain lots of sugar and calories. This includes fruit juices, soda, sports and energy drinks, sweetened or flavored milk, and sweet tea. Substitute water and other zero-calorie drinks. Water is great for your overall health and helps balance your weight.

Specific water requirements differ based on your size and activity level. However, everyone should be drinking at least 64 ounces of water a day. Combine healthy food choices with regular exercise and smart habits.

Adults should get at least minutes of moderate exercise each week. Children and teens should get at least 60 minutes of exercise every day. If you smoke, you should quit. You also should limit your alcohol intake. Women should have no more than one drink per day.

Men should have no more than two drinks per day. Talk to your doctor if you need help quitting alcohol or smoking. When you commit to a healthy lifestyle, you can reduce your risk of certain conditions.

These include obesity, diabetes, heart disease, and cancer. Talk with your family doctor or a dietitian if you have questions. Academy of Family Physicians: Nutrition: Tips for Improving Your Health.

Last Updated: March 29, This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject. Certain fats like omega-3 fatty acids should be part of your diet. You should limit your intake of other….

Eating fewer calories typically results in weight loss. If you add exercise, you may not need to lower your…. Visit The Symptom Checker.

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Path to improved health The choices you make about what you eat and drink matter. Choose food from all five groups and follow these tips.

Grains Choose products that list whole grains as the first ingredient, such as whole grain breads or whole-wheat flour. Instead of this: Try this: Croissants, rolls, biscuits, and white breads Whole grain breads, including wheat, rye, and pumpernickel Doughnuts, pastries, and scones English muffins and small whole grain bagels Fried tortillas Soft tortillas corn or whole wheat Sugar cereals and regular granola Whole grain cereal, oatmeal, and low-fat granola Snack crackers Lower fat, lower sugar crackers, such as animal, graham, rye, soda, saltine, and oyster Potato or corn chips and buttered popcorn Pretzels unsalted and popcorn unbuttered White pasta Whole-wheat pasta White rice Brown or wild rice Fried rice and rice or pasta mixes that contain high-fat sauces Rice or pasta without egg yolk that contain vegetable sauces All-purpose white flour Whole-wheat flour Fruits and Vegetables Fruits and vegetables are low in fat.

Instead of this: Try this: Regular or fried vegetables served with cream, cheese, or butter sauces Raw, steamed, boiled, or baked vegetables tossed with a small amount of olive oil, salt, and pepper Fruits served with cream cheese or sugary sauces Fresh fruit with a small amount of nut peanut, almond, or cashew butter Fried potatoes, including french fries, hash browns, and potato chips Baked white or sweet potatoes Protein Beef, pork, veal, and lamb Select low-fat, lean cuts of meat.

Poultry Chicken breasts are a good choice because they are low fat and high in protein. Fish Most seafood is high in healthy polyunsaturated fat. Non-meat proteins Non-meat options include dry beans, peas, and lentils. Instead of this: Try this: Breaded fish sticks and cakes, fish canned in oil, or seafood prepared with butter or served in high-fat sauce Fish fresh, frozen, or canned in water , grilled fish sticks and cakes, or low-fat shellfish, like shrimp Prime and marbled cuts Select-grade lean beef, such as round, sirloin, and loin cuts Pork spare ribs and bacon Lean pork, such as tenderloin and loin chop, and turkey bacon Regular ground beef Lean or extra-lean ground beef, ground chicken, or ground turkey Lunch meats, such as pepperoni, salami, bologna, and liverwurst Lean lunch meats, such as turkey, chicken, and ham Regular hot dogs and sausage Fat-free hot dogs and turkey dogs Dairy Choose skim or non-dairy milk, like soy, rice, or almond milk.

Questions to ask your doctor How many servings should I eat from each food group? Resources Academy of Family Physicians: Nutrition: Tips for Improving Your Health U. Department of Agriculture: MyPlate. Last Updated: March 29, This article was contributed by familydoctor.

org editorial staff. Categories: Food and Nutrition , Healthy Food Choices , Prevention and Wellness. Tags: Health Maintenance , nutrition.

Search the HSHSL Website. Use OneSearch to find Choiced or Smart food choices. Smart food choices directly Mindful alcohol consumption to healthy, mindful lifestyles with better health cood and increased longevity. A basic understanding of nutrition arms people with the knowledge they need to make healthy food choices throughout their lives. With the skills gained in these lessons, students will be able to make informed decisions about their personal diets, and educate their families and community members about making healthy food choices. Read Our Latest Issue.