Missouri Ag Connection - Ways to Eat Smart and Move More

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Ways to Eat Smart and Move More
Missouri Ag Connection - 01/19/2017

Sometimes when people resolve to change, they feel a bit overwhelmed with the task according to Gayle Fahrenbruch, nutrition program associate.

"There are several less daunting suggestions for making healthy changes," said Fahrenbruch.

For example, make it a habit to eat foods from each food group each day. The five food groups are grains, fruits, vegetables, protein, and dairy.

Use measuring cups to learn what one cup and one-half cup of food look like. "Serving sizes are often measured by cups and after a couple of times of measuring out your food, you will become familiar with what the serving looks like in your bowl or on your plate," said Fahrenbruch

Cut raw vegetables like broccoli and carrots into small sizes. Keep them in clear containers in the refrigerator for quick snacks.

Broil, grill, roast, or microwave meat, poultry, or fish instead of frying.

Eat fruit for dessert. It is nature's candy!

Pick low-fat or fat-free milk or yogurt. (Recommended for persons over two years of age.)

Choose whole-grain foods, such as whole-wheat bread, oatmeal, brown rice, and low-fat popcorn more often. "Be sure to read the label to determine if the bread is made with 100 percent whole wheat. Labels that simply read wheat bread contain refined flour," said Fahrenbruch.

Play active games like tag or jump rope with children. Walk with the kids to school each day.

Take the stairs, not the elevator.

Be physically active for at least 30 minutes most days of the week. Take a walk or jog at lunchtime or in the evening.

Help children be physically active at least 60 minutes every day, or most days.

For more nutrition suggestions, go online to http://extension.missouri.edu.

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