8 HEALTH TIPS FOR A GREAT START IN THIS NEW MONTH.

Dedicate yourself to a healthy lifestyle in
this new month with these food, nutrition and physical
activity tips...Instead of worrying about losing weight,why not try focusing on staying healthy.

1. Eat Breakfast
Start your morning with a healthy breakfast that
includes lean protein, whole grains, fruits and
vegetables. Try making a breakfast burrito with
scrambled eggs, low-fat cheese, salsa and a
whole wheat tortilla or a parfait with low-fat
plain yogurt, fruit and whole grain cereal.

2. Make Half Your Plate Fruits and Vegetables
Fruits and veggies add color, flavor and texture
plus vitamins, minerals and fiber to your plate.
Make 2 cups of fruit and 2 ½ cups of vegetables
your daily goal. Experiment with different types,
including fresh, frozen and canned.

3. Watch Portion Sizes
Get out the measuring cups and see how close
your portions are to the recommended serving
size. Use half your plate for fruits and vegetables
and the other half for grains and lean protein
foods. To complete the meal, add a serving of
fat-free or low-fat milk or yogurt.

4. Be Active
Regular physical activity has so many health
benefits. Start by doing what exercise you can for
at least 10 minutes at a time. Children and teens
should get 60 or more minutes of physical
activity per day, and adults should get two hours
and 30 minutes per week. You don’t have to hit
the gym—take a walk after dinner or play a game
of catch or basketball.

5. Fix Healthy Snacks
Healthy snacks can sustain your energy levels
between meals, especially when they include a
combination of foods. Choose from two or more
of the MyPlate food groups: grains, fruits,
vegetables, dairy, and protein. Try raw veggies
with low-fat cottage cheese, or a tablespoon of
peanut butter with an apple or banana.

6. Get to Know Food Labels
Reading the Nutrition Facts panel can help you
shop and eat or drink smarter.

7. Consult an RDN
Whether you want to eat better to lose weight or
lower your risk or manage a chronic disease,
consult the experts! Registered dietitian
nutritionists can help you by providing sound,
easy-to-follow personalized nutrition advice.

8. Follow Food Safety Guidelines
Reduce your chances of getting sick by
practicing proper food safety. This includes:
regular hand washing, separating raw protein
foods from ready-to-eat foods, cooking foods to
the appropriate temperature by using a food
thermometer, and refrigerating food quickly at a
proper temperature to slow bacteria growth.
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