Spring Clean Your Diet

Most of us can use some help when it comes to what we eat and what we should eat.  Unfortunately, convenience has become an unhealthy issue in most of our lives.  We are an "on the go society" and fast food too often plays a part in that lifestyle.  Luckily, most fast food places are offering a few healthier options but be smart about your choices.  Don't forget that fried is still fried.  Salad that is soaked in dressing is not healthy and diet soda is not a good option either.

Here are some tips on cleaner, healthier diet options:

1.  Limit your processed foods.  Many processed food are full of sodium, sugar and fat.
2.  Increase your "fresh" vegetable intake.  Vegetable are full of vitamins and heart-healthy fiber, which makes you feel full.
3.  Cut down on saturated fats.  You don't have to cut out fats, just focus more on the healthy fats.  Stay away from butter, cheese and processed meats.  Exchange them for olive oil, canola oil, nuts and fish.
4.  Reduce alcohol intake.  You can still have alcohol but stay within the recommended limits (one drink ~ 5 ozs~ per day for women and two for men).  Too much alcohol dehydrates you and adds excess calories to your diet.
5.  Un-sweeten your diet.  Most people eat way too much sugar.  Limit soda, candy and baked goods.  Look for foods that are low in sugar or without sugar.
6.  Watch your salt intake.  Too much salt can increase your blood pressure.  Cutting back on processed foods and making homemade foods will reduce your sodium intake.
7.  Choose whole grains.  Whole grains include more nutrients than refined grains because the bran and germ are not removed.  Look for things that say "whole wheat," not just "wheat."
8.  Eat less meat.  This does not mean to give up meat.  Eating less meat reduces the amount of saturated fat in your diet.  A serving of meat is only 3 ounces (about the size of a deck of cards).
9.  Increase your fruit intake.  Whole fresh fruit is good for you.  It's all natural and full of vitamins and nutrients.  Be careful when purchasing processed fruits as often, sugar is added.  Watch those carbohydrates.
10.  Get rid of the refined grains.  Cut out white flour and refined grains.  These are often found in packaged goods, like baked good and junky snack foods.

Remember...  Drink lots of water!!!

And the journey continues...