God's Love We Deliver
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1. Eat fewer foods that are high in solid fats.
- Limit beef, pork, or chicken fat, butter, milk fat, cream, and shortening
- Replace solid fats with oils (e.g., canola oil, olive oil, and vegetable oil)
- Reduce foods high in solid fats (e.g., pizza, French fries, hot dogs, cheese, cookies, ice cream, cakes, and doughnut). Make baked French fries in the oven!
- Select lean cuts of meats or poultry and fat-free or low-fat milk, yogurt, and cheese
2. Choose drinks with little or no added sugars.
- Drink water instead of sugary drinks
- Choose 100% fruit juice instead of fruit-flavored drinks
- Select fruit for dessert
- Eat sugary desserts less often
- Select low-fat or fat-free milk or fortified soymilk
- Use the Nutrition Facts label to choose beverages at the grocery store
3. Watch for salt (sodium) in foods.
- Decrease intake of highly processed foods (e.g., cured meats, such as bacon, sausage, hot dogs, and deli/luncheon meats; and ready-to-eat foods, like canned chili, ravioli, and soups)
- Read the Nutrition Facts label to find packaged and canned foods lower in sodium
- Limit adding salt to foods
- Eat fresh foods since they are lower in sodium
- Add spices or herbs to season food without adding salt
4. Cook at home more often.
Cooking at home more often allows you to save money and be in control of what’s in your food and how your food is made. People who cook more often at home tend to eat more fruits, vegetables, whole grains, low-fat dairy products, and lean protein foods. Cooking at home makes planning ahead and going grocery shopping worth it!
5. Find your way to be physically active daily.
It is important that you find ways to be physically active within your own lifestyle and preferences. Whether that includes walking, running, yoga, weight lifting, taking the stairs instead of the elevator on your way out or any other type of exercise, what matters is that you do it consistently and on most days of the week.
What will the dietitian and I talk about during a nutrition assessment?
What is Medical Nutrition Therapy (MNT)?