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Nutrition needs vary by age and gender, making nutrition evaluation and knowledge important throughout our lives. Make it your commitment in 2013 to put your best foot forward and take heed to the following Nutrition and Health Tips provided by the Academy of Nutrition and Dietetics

Look before you leap.

  • Think about what goes on your plate or in your bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain the nutrients you need without too many calories.
  • Over the course of the day, include foods from all the food groups.  

Increase your consumption of whole grains, veggies and fruit.

  • Make at least half your grain servings whole grains.
  • Eat a variety of vegetables – most adults need 2 and a half cups of vegetables per day.
  • Add fruit to meals and snacks—fresh, frozen or canned—to get about 2 cups each day.
  • Include 3 cups per day for calcium, vitamin D, protein and potassium (lactose-free milk is also an option!).
  • Mix it up! Include a variety of seafood more often in place of some meat and poultry. 

Reduce consumption of solid fats, sugars and sodium.

  • More than one-third of all calories consumed by Americans are solid fats and added sugars. Work to decrease your intake of added sugars, solid fats (including trans fats), refined grains and sodium.  

Balance Calories to Manage Weight.

Focus on balancing calories with daily physical activity and committing to an overall healthy eating pattern. This will put you on the path to achieving or maintaining a healthy weight while reducing the risk of developing diet-related chronic diseases. 

Get active your way - and commit to staying active.

Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Need motivation? Team up with a friend on a 5K walk or run or other sporting event. Every bit adds up and health benefits increase as you spend more time being active.  

Resources Determine your daily calorie limit, Learn how to read the Nutrition Facts Panel, Learn the 3 p’s of eating healthy on a budget, Check out sample menus and healthy recipes, Apps: Calorie Counter, Restaurant Nutrition, Fooducate

Learn, Live and Love Good Health. Your Wellbeing Advisory Council.