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  • Home : Nutrition : Nutrition Guidelines

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    Nutrition Guidelines for Healthier Living

    1 get real
    Real, natural foods are better than processed foods with harmful ingredients. Try to eat fresh or frozen foods that are close to how they originally grew. Keeping food that is good for you in your kitchen and pantry makes being healthy easier.

    2 it's your body
    Our bodies have to last us for the rest of our lives. What we eat and drink affects us - in either a good or bad way. Choose foods that benefit your body. Healthy foods can keep the body working well while preventing sickness and disease.

    3 don't stress
    Healthy eating helps create a positive relationship with you, food, and your body. Focus on eating better instead of counting calories. Once you are in the habit of healthy eating, you can relax and enjoy an occasional treat without worry.

    4 avoid added sugar
    Added sugar increases blood sugar, blood pressure and cholesterol, and causes weight gain. Artificial sweeteners have many of the same effects and can increase sugar cravings. Try using 100% natural stevia or cinnamon as healthy options.

    5 know your oils
    Choosing healthy oils like cold pressed virgin olive oil, coconut oil, or macadamia oil improves heart health. Oils like soybean oil, canola oil, corn oil, and vegetable oil are processed and increase the risk of heart disease, so avoid these.

    6 grains can inflame
    Many people think grains are healthy, but they really make us hungrier, spike blood sugar, and cause inflammation in our digestive system, even when we may not know it. All types of grains - white wheat, whole or processed - do the same thing to our bodies.

    7 eat the yolks
    Egg yolks are a great source of healthy fat and contain important vitamins and minerals. Egg yolks, butter, and other animal-based items like milk, meat, and cheese provide key nutrients. Only a small amount of the cholesterol from these foods is absorbed into the bloodstream, so don't worry about them raising your cholesterol levels.

    8 toss the sack
    Foods purchased in a box, bag or sack are usually processed. Processed foods typically contain trans-fat, processed oils, hidden sugars, sodium, additives, and preservatives. Avoid high fructose corn syrup, soy, corn additives, and food with ingredient lists that are long and filled with words not found in nature.

    9 don't get fooled
    Food labels can be confusing. Don't believe all packages that say they are "heart healthy," "low fat," "lite," "all natural," "fat free," "low calorie," or "sugar-free." Be sure you can pronounce the ingredients before you eat a food.

    10 get a boost
    Eat foods that give you energy, help you stay healthy, and fight diseases. Some examples are vegetables, wild salmon, greens, strawberries, blueberries, sweet potatoes, and macadamia nuts.

    11 just move
    Sitting can be as unhealthy as smoking. Moving around gives us energy and makes our muscles and minds strong. Take the stairs, walk farther or use a standing desk.

    12 get balanced
    You deserve a happy life, so make sure to take care of your mind, body, and spirit. Getting enough sleep, balancing life and trying to stress less are keys to staying healthy.