20 Health Tips for This Spring!

Aimee Duffy, M.D. Physician / Lifestyle Architect / Wellness Mentor                                                                          March 2023

1. Dine out without Ditching Goals

You can eat out and stick to your healthy eating plan! The key is to plan ahead, ask questions and choose foods carefully. Compare nutrition information, if available, and look for healthier options that are grilled, baked, broiled or steamed. Before heading out to a restaurant, take a look at the menu online or call ahead to ask about their options. This will give you an idea of what you can expect and help you plan your meal in advance.

2. Enact Family Meal Time

Plan to eat as a family at least a few times each week. Set a regular mealtime. Turn off the TV, phones and other electronic devices to encourage mealtime talk. Get kids involved in meal planning and cooking and use this time to teach them about good nutrition. uring mealtime, encourage conversation and make it a time to connect and catch up with each other. Ask everyone about their day or share stories or experiences. This helps to build stronger family relationships and can also improve communication skills and socialization.

3. Banish Brown Bag Boredom

Bringing your lunch to work or school is a great way to save money and control the nutritional content of your meals. Whether it's for work or school, prevent brown bag boredom with easy-to-make, healthy lunch ideas. Try a whole-wheat pita pocket with veggies and hummus or a low sodium vegetable soup with whole grain crackers or a salad of mixed greens with low- fat dressing and a hard boiled egg.

4. Reduce Added Sugars

The consumption of added sugars has been linked to a variety of negative health outcomes, including obesity, type 2 diabetes, and heart disease. Unfortunately, many processed foods and drinks are loaded with added sugars, making it difficult to avoid them. Foods and drinks with added sugars can contribute empty calories and little or no nutrition. Review the new and improved Nutrition Facts labels or ingredients list to identify sources of added sugars.

5. Eat Seafood Twice a Week

Seafood, including fish and shellfish, is an excellent source of essential nutrients and can be a key part of a healthy and balanced diet. Fish, in particular, is a rich source of high-quality protein, healthy omega-3 fats, and essential vitamins and minerals. However, it is important to choose your seafood wisely, as some types may contain high levels of mercury and other contaminants. One of the best seafood choices for health-conscious eaters is salmon. This fatty fish is a rich source of omega-3 fats, which have been linked to numerous health benefits, including improved heart health and brain function.

6. Explore New Foods and Flavors

Adding variety to your diet is a great way to increase the range of nutrients you consume and keep your meals interesting and enjoyable. When you're grocery shopping, it's easy to fall into the habit of buying the same fruits, vegetables, and grains week after week. However, by making a conscious effort to try something new each time you shop, you can expand your palate and add more nutrition and eating pleasure to your meals.

7.  Experiment with Plant-Based Meals

Meatless meals can be a great way to add variety to your menus while also saving money on groceries. Many recipes that traditionally use meat or poultry can easily be adapted to be vegetarian or vegan, using plant-based substitutes instead. By incorporating more plant-based foods into your diet, you can also reap the health benefits of a diet that is high in fiber, vitamins, and minerals.

8. Make an Effort to Reduce Food Waste  

Checking what foods you have on hand before going grocery shopping is a great way to prevent food waste and save money. By taking inventory of your pantry, fridge, and freezer, you can identify what items you already have and plan meals around them. This not only reduces the likelihood of food going to waste but also saves you money by preventing you from purchasing unnecessary items. One way to use up leftovers is to incorporate them into new meals. For example, leftover roasted chicken can be used to make chicken salad, or leftover vegetables can be used to make a stir-fry. This not only reduces food waste but also saves you time and money by making use of ingredients you already have.

9. Slow Down at Mealtime  

In today's fast-paced world, it can be easy to fall into the trap of eating on the run. Whether it's grabbing a quick snack between meetings or eating lunch at your desk, many people have become accustomed to multitasking while they eat. However, this habit can have negative consequences for your health and well-being.

One way to improve your relationship with food is to dedicate time to enjoying the taste and textures of the foods you eat. When you sit down to eat, take a few deep breaths and focus on the present moment. Pay attention to the colors, aromas, and flavors of your food, and savor each bite.

Instead of eating on the run, try sitting down and focusing on the food you're about to eat. Dedicating time to enjoy the taste and textures of foods can have a positive effect on your food intake.

10.  Supplement with Caution

Eating a balanced and nutritious diet is one of the most important things you can do for your overall health and well-being. However, there may be times when your nutrient needs are not met through food alone. This is where dietary supplements can be helpful.

Dietary supplements can include vitamins, minerals, herbal extracts, and other substances that are intended to supplement the diet. While they can be helpful in certain situations, it's important to remember that they should not be used as a replacement for a healthy diet.

Choose foods first for your nutrition needs. A dietary supplement may be necessary when nutrient requirements can't be met or there is a confirmed deficiency. If you're considering a vitamin, mineral or herbal supplement, be sure to discuss safe and appropriate options with an RDN or another healthcare provider before taking.

Try incorporating these tips into your routine and show your body some love. If your looking for  a personalized treatment plan for your  lifestyle, and need nutritional & mindset coaching to restore your body’s potential try a free session with Aimee Duffy MD and let’s work together for a healthier  you!


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