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"31 Days of Healthy Living" calendar
There’s no better way to start your morning than with a healthy breakfast. Include lean protein, whole grains, fruits and even 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.
Make 1/2 Your Plate Fruits & Veggies
Get creative in the kitchen tonight and make a tasty vegetarian meal. Try cooking up vegetarian chili or lasagna, be adventurous with a veggie burger or make a spicy tofu stir-fry with fresh or frozen vegetables. Check out this recipe for Vegetarian Tortilla Lasagna.
Celebrate Meatless Mondays
Do you know if you’re eating the proper portion size? Get out the measuring cups and compare your portions to the recommended serving size. Using smaller plates, bowls and glasses can help you keep portions under control.
Watch Portion Sizes
Try substituting lower-calorie, lower-fat ingredients for high-calorie ingredients and you won’t even tell the difference in the finished recipe. Try substituting some of the butter in baked goods with bananas, applesauce or prune puree.
Use Smart Substitutions
Regular physical activity lowers blood pressure and helps your body control stress and weight. You don’t have to hit the gym—take a walk after dinner or play a game of catch or basketball.
Whole grains are a better choice than white or refined grains because they provide more fiber and help reduce the risks of many chronic diseases. Read food labels to ensure that the first ingredient says whole wheat, brown rice, or whole grain flour.
Choose Whole Grains
Healthy snacks can sustain your energy level between meals. Whenever possible, make your snacks a combination of lean protein and fiber. Try low-fat yogurt with fruit, whole-grain crackers with low-fat cheese, or a small portion of nuts with an apple or banana.
Choose, Pick, Make Healthy Snacks
Pass (On) the Salt
The USDA recommends consuming less than 2,300 milligrams of sodium a day (or about one teaspoon of salt). Instead of reaching for the salt shaker, try alternative seasonings like herbs, spices and garlic.