Diet and nutrition is quickly being recognized as a cornerstone of establishing and maintaining good health. Not only is eating right crucial for the proper growth and functioning of your body, but there is strong evidence that it can offer protection from many chronic diseases as well.

Changing Habits

Setting a goal of healthy eating often starts with changing our habits, one at a time. In most cases, a small step each month helps change behavior and you can find that eating healthy is not as difficult as it may seem. Try to do just one of these small things each month. In no time, you'll be feeling good and looking great, too!

• Grill, steam or bake instead of frying.
• Use vegetable oils over solid fats.
• Buy 100% fruit juices over soda and sugary drinks.
• Flavor foods with herbs, spices, and other low fat seasonings.
• Try brown rice or whole-wheat pasta.
• Ask for salad dressing "on the side".
• Use nonfat or low-fat sour cream, mayo, sauces, dressings, and other condiments.
• Substitute vegetables for other ingredients in your sandwich.
• Try a new fruit or vegetable (ever had jicama, plantain, bok choy, starfruit or papaya?)

(Check out www.smallstep.gov for the full list!)

Meal Planning

Many people cringe when they see the term “meal planning” because they think of time they could be using for the hundreds of other things they need to do. But meal planning can actually save you time and money—all while helping you manage your weight.

Step 1: Set Your Schedule

The first tool in creating a meal plan is having a written schedule of your daily activities. This helps you to identify how much time you will have to prepare —and later eat— meals and snacks. For example, if you have an appointment at 8:00 Tuesday morning, you may need to schedule a quick breakfast.

Step 2: Check Your Servings

Next, prepare a daily food list for the total number of servings you are allotted in each food group and begin to journal your habits. Now, you can be a little more flexible: if you want to eat dinner at a Mexican restaurant, you have the flexibility to plan for using more carbohydrate servings at dinner.

Step 3: Make a Plan

Once you know how much food you are allotted in each food group, give yourself options so you have a plan for your trip to the grocery store. You can create a few sample menus or simply write down several ideas for breakfast, lunch, dinner and snacks. Then, make a list of which items you need to purchase at the grocery store.

Step 4: Be Prepared

A weekend day (or a day off) is best when preparing for the week ahead. This way, you’ll have plenty of time for your trip to the grocery store and to get your food ready to go. Once you’ve purchased your healthy foods, don’t just tuck them away in your refrigerator or pantry. Divide them into appropriate servings and package them up so that a healthy meal or snack is just a baggie away. It’s much easier to eat those raw veggies if they are already pre-portioned and placed in a baggie along with a container of light ranch dressing, than if you have to do all the chopping when the mood for some carrot sticks (or a bag of chips) hits.

Step 5: Journal Your Intake

Planning your meals and snacks goes a long way to helping you eat healthy and maintain your allotted calorie level. The important next step is to follow through with your plan. Journaling your daily intake will help you to achieve this goal. This way, as you move on through the day, you will be able to see how many servings you have left.

MyPyramid www.mypyramid.gov

This is a great, FREE, resource that provides personalized nutritional analysis based on a person's own food choices and level of physical activity. The website generates a diet plan that is nutritionally balanced and based on the Dietary Guidelines for Americans.

MNT- Medical Nutrition Therapy

The Barren River District Health Department can help you enjoy better health with good nutrition. Registered dietitians are available to all eight counties in the Barren River District and provide individualized nutrition counseling for weight loss, management of diabetes, high cholesterol, and many other conditions. To schedule an appointment, call your local health department. www.barrenriverhealth.org 

The Medical Center's Health & Wellness Center is pleased to offer Medical Nutrition Therapy services to assist you in managing your nutritional needs. A registered dietitian will plan a healthy diet for you based on your particular health needs. For more information or to schedule an appointment call (270) 796-6596. Visit: www.themedicalcenter.org.