Health Tips
Looking for a few creative ways to eat more wholesome, nutritious and good-for-your-body foods? Check out our Healthy Living Health Tips below, and start eating right today!
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Many kids and adults don't get the recommended amount of calcium each day. Use Nutrition Facts on food labels to help you find calcium sources to add to your daily diet - 20 percent Daily Value (DV) or more is an excellent source of calcium.
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Calcium is a key nutrient for bone health at any age! After age 25-30, we no longer build bone mass, but continue to need calcium to maintain existing bone strength.
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Get the same amount of protein and calcium - with fewer calories and less fat - by drinking skim milk (or 1 percent milk) instead of whole milk. Whole milk contains 150 calories and 8 grams of fat per 1 cup; skim milk has 90 calories and 0 grams of fat per 1 cup serving.
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Try LIGHT 'N LIVELY Lowfat Cottage Cheese for a calcium and protein boost on the go! One 4 ounce container is a rich source of both nutrients, providing at least 20 percent of the Daily Value (DV) of each.
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Top casseroles and other baked entrees with reduced fat or fat free shredded cheese in the last 5 minutes of baking for a delicious, cheesy flavor. Use approximately 1 ounce of cheese (about 1/4 cup) per casserole serving.
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Yogurt can be an excellent source of calcium. In fact, LIGHT Yogurt provides 20 percent of the Daily Value for calcium per serving.
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Make traditional favorites like grilled cheese sandwiches, cheeseburgers and omelets with KRAFT 2% Milk Reduced Fat Singles for all the creamy taste of a cheese slice that melts just the way you like.
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Don't short-change yourself on calcium when you're watching calories. Try LIGHT Nonfat Yogurt for a pick-me-up snack or dessert.
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Spice up lunchtime while getting some calcium. Serve up a tortilla topped with fat free refried beans, KRAFT 2% Milk Shredded Natural Cheese (about 1 ounce or 1/4 cup), lettuce, tomatoes and salsa for a south-of-the-border treat.
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Make a frozen treat by pouring your favorite flavor of Lowfat Yogurt into a paper cup. Add a stick and freeze. Then peel the cup, and enjoy!
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Children and teenagers need calcium every day for growing bones. Foods in the milk group, such as lowfat milk, yogurt and cheese, are excellent sources of calcium.
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If you are using dressings as meat marinades, why not use the reduced fat or fat free varieties?
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Minimize added fat in cooking by using non-stick pans. Also try steaming, boiling, stir-frying and microwave cooking instead of frying.
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Is it okay to have cookies, pizza, brownies and candy bars? Absolutely! Balance sensible portions of these foods with a variety of foods such as grains (including some whole grain choices), vegetables, fruits, lower fat dairy foods and lean meat, fish and poultry, cooked dry beans, eggs and nuts. Remember keeping active each day helps promote overall health.
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Stock your kitchen with a supply of lower calorie or lower fat basics such as fat free or reduced fat milk, yogurt, cheese, cottage cheese and salad dressing.
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Make KRAFT Original Macaroni & Cheese using light preparation directions which call for less margarine. One serving prepared in this way provides 65 percent less fat and 25 percent fewer calories compared to preparation using the regular directions.
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When eating out, ask that entrees be grilled or broiled without added fats and request salad dressing and sauces "on the side."
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Top tacos, fajitas and other Mexican dishes with BREAKSTONE'S or KNUDSEN Reduced Fat Sour Cream in place of regular sour cream. Also, try sprinkling on KRAFT 2% Milk Reduced Fat Shredded Cheddar Cheese when preparing these favorites.
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Really craving dessert? Try your favorite flavor of JELL-O FREE Fat Free Instant Pudding made with fat free milk. Top it with a dollop of COOL WHIP FREE Whipped Topping.
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To help you add just enough dressing to your salad, pour a small amount of dressing into a mixing bowl (about 2 tablespoons of dressing per serving should do it), add salad greens and thoroughly stir greens until lightly coated. Then transfer to individual plates.
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When preparing ground meat for dishes like casseroles or tacos, start with lean or extra lean varieties. Use a non-stick skillet to saute the meat. Transfer the browned meat to a paper towel-lined plate using a slotted spoon.
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Stock up on lean meats, fruits, veggies and low fat snacks so you can pack your own lunch on work or school days. |
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To help boost your fiber intake, look for cereals with the words "good source of fiber" or "excellent source of fiber" on the label. Always check the Nutrition Facts on the package labels for the fiber content of foods you buy. Choose frequently foods that have at least 3 grams of fiber per serving.
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Health professionals advise choosing at least 3 servings of whole grain foods daily. Try brown rice, whole grain cereals, barley, corn and oats. Look for the words "whole grain food" on package labels.
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Eat at least 3 servings of vegetables daily. When choosing vegetables and fruits, go for variety. Different vegetables and fruits supply different nutrients. Eat dark green leafy vegetables, red or deep orange fruits and veggies often.
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Beans such as navy, black and pinto, provide protein and are low in fat. Eat beans frequently by stirring cooked beans into soups, enjoying them with your greens at salad bars, and trying international dishes made with beans when dining out.
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Some fruits and vegetables can be eaten unpeeled. For example, eating apples or baked potatoes with skin provides some additional nutrients and fiber. Be sure to wash produce well before eating.
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These foods are some of the lesser-known sources of vitamin C: kiwi fruit, blueberries, red and green peppers, broccoli and potatoes.
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Generally, the deeper the green color of lettuce and other greens, the more the nutrients. For example, choose spinach or romaine over iceberg lettuce.
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Breakfast cereals can be a good source of fiber. Choose more frequently those that have at least 3 grams of fiber per serving, like POST Raisin Bran, POST Shredded Wheat or POST GRAPE-NUTS Cereal.
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Many people get about half the recommended amount of fiber in their diets. Aim to gradually increase your intake to 20 to 35 grams per day by choosing foods like fiber-containing cereals, whole grain breads, beans, vegetables and fruits.
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When slicing vegetables for dinner, cut up some extras and enjoy them the next day as a snack for home or at work.
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Eat at least 5 to 9 servings of fruits and vegetables daily. Keep a bowl of pre-washed fruit on the counter for everyone to grab for snacks or dessert.
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What does the rainbow have to do with your health? By choosing brightly colored fruits and vegetables, you may increase the amounts of vitamins A and C.
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Why not go "meatless" one or two dinners per week? Try beans and rice, pasta and veggies, or the many varieties of BOCA food products available.
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Try to get more whole grains into your diet each day. Prepare MINUTE Instant Brown Rice and stir in chopped dried apricots and nuts. Add a touch of curry powder and enjoy this delicious way to get your grains.
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For lunch, microwave a potato. Top with 1/2 cup cooked broccoli and 1/4 cup shredded reduced fat cheese.
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Give rice some color by adding in some veggies. Add thinly sliced carrots or small broccoli florets to boiling water. Cook 5 minutes before adding MINUTE Rice.
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Sprinkle some POST GRAPE-NUTS Cereal on a container of yogurt - stir and enjoy!
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Dip a few breadsticks or carrots and red pepper strips in KRAFT FREE Ranch Fat Free Dressing for a tasty snack or appetizer.
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Add canned beans (rinsed and drained) to salads, soups and stews. Use your favorite including white beans, black beans, chickpeas or kidney beans.
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Keep a variety of prepared vegetables on hand to use as an instant snack while you're preparing dinner, such as celery sticks and baby carrots
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When buying broccoli, choose a bright green bunch without any yellow discoloration. Fresh broccoli will last 3 to 5 days in the refrigerator.
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To ripen a tomato quickly, place it in a paper bag or a covered bowl along with an apple.
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What is the best way to store potatoes at home? Potatoes should be stored in a dark, cool, dry and well-ventilated space (not in a plastic bag). Be sure to completely cut out any small sprouts that might form on potatoes that have been in storage.
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When using MINUTE Brown or White Rice, you don't need to use the stove. You can microwave it! See package for directions.
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Try fresh fruit as a dessert. Top with COOL WHIP FREE Whipped Topping for an extra special treat.
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When it's snack time, put out some grapes, cut up an apple and banana, throw in some orange segments and watch everyone serve up a bowl for a snack.
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Cut up some bananas or strawberries and add to your favorite morning cereal or a carton of yogurt.
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Add sliced green and red peppers on top of a pizza and put it in the oven. Your favorite pizza now has some vegetable nutrition. Add a salad to your pizza meal too!
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Mix up a batch of your kid's favorite JELL-O with fresh strawberries and bananas, and have this waiting for them after school to help stave off the munchies before dinner.
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Add some dried fruit to cereal for a change of pace breakfast or an easy snack.
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Blend a smoothie using fresh fruit and nonfat yogurt.
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Emphasize products made from whole grains in your diet. Prepare different grains you haven't tried before like barley, whole wheat couscous, bulgur, or quinoa. These grains are as easy to cook as rice, just follow package directions.
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Have your vegetables and grains fill up most of the plate at lunch and dinner. Then round out these food groups with one or two other foods, like a portion of lean meat or a glass of fat free milk. |
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Enjoy the pleasure of tasting your food by eating more slowly. Savor the flavors and textures, while allowing your body time to give you the 'I've had enough to eat' signal.
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Eating regular meals can help satisfy your appetite, which may help prevent overeating later in the day. If you have children, sit down with them at mealtimes and be a role model for healthful eating!
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Don't mistake thirst for hunger. Keep a bottle of water with you throughout the day, making an effort to drink at least 8 cups of fluid a day.
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Cut it in half! Any time you're faced with a mega-serving (like a big sandwich or a very large plate of pasta), divide it in half and save one-half for the next day (or share it with a friend).
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Right-size, don't oversize. For example, at fast food restaurants, order a small or a regular size of your selected entree and then enjoy it with a side salad with reduced fat dressing.
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Slow down at mealtimes. Place your fork down between bites and enjoy your food!
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Despite what popular diet books claim, successful weight management really comes down to eating an appropriate number of calories and being physically active on a regular basis.
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Keep a food journal. Write down what you eat, when you eat it, and most importantly, what feelings seem to drive your "hunger."
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Consider using a salad plate instead of a standard dinner plate to help you choose sensible portions. |
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Eat slowly, focus on your food.
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When you're really hungry, start with a big glass of water. |
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