17 Health Tips for 2017 Dedicate yourself to a healthy lifestyle in 2017 with these food, nutrition and physical activity tips.

1. Eat BreakfastStart your morning with a healthy breakfast thatincludes lean protein, whole grains, fruits andvegetables. Try making a breakfast burrito withscrambled eggs, low-fat cheese, salsa and awhole wheat tortilla or a parfait with low-fatplain yogurt, fruit and whole grain cereal.

2. Make Half Your Plate Fruits and VegetablesFruits and veggies add color, flavor and textureplus vitamins, minerals and fiber to your plate.Make 2 cups of fruit and 2 ½ cups of vegetablesyour daily goal. Experiment with different types,including fresh, frozen and canned.

3. Watch Portion SizesGet out the measuring cups and see how closeyour portions are to the recommended servingsize. Use half your plate for fruits and vegetablesand the other half for grains and lean proteinfoods. To complete the meal, add a serving offat-free or low-fat milk or yogurt.

4. Be ActiveRegular physical activity has so many healthbenefits. Start by doing what exercise you can forat least 10 minutes at a time. Children and teensshould get 60 or more minutes of physicalactivity per day, and adults should get two hoursand 30 minutes per week. You don’t have to hitthe gym—take a walk after dinner or play a gameof catch or basketball.

5. Fix Healthy SnacksHealthy snacks can sustain your energy levelsbetween meals, especially when they include acombination of foods. Choose from two or moreof the MyPlate food groups: grains, fruits,vegetables, dairy, and protein. Try raw veggieswith low-fat cottage cheese, or a tablespoon ofpeanut butter with an apple or banana.

6. Get to Know Food LabelsReading the Nutrition Facts panel can help youshop and eat or drink smarter.

7. Consult an RDNWhether you want to eat better to lose weight orlower your risk or manage a chronic disease,consult the experts! Registered dietitiannutritionists can help you by providing sound,easy-to-follow personalized nutrition advice.

8. Follow Food Safety GuidelinesReduce your chances of getting sick bypracticing proper food safety. This includes:regular hand washing, separating raw proteinfoods from ready-to-eat foods, cooking foods tothe appropriate temperature by using a foodthermometer, and refrigerating food quickly at aproper temperature to slow bacteria growth.Learn more about home food safety atwww.homefoodsafety.org.

Eat RightFood, Nutrition, and Health Tips from the Academy of Nutrition and Dietetics

9. Get CookingPreparing foods at home can be healthy,rewarding and cost-effective. Resolve to learnsome cooking and kitchen basics, like how to dicean onion or cook dried beans. The collection ofHow do I…videos at www.eatright.org/howdoiwill get you started.

10. Dine Out without Ditching Your GoalsYou can eat out and stick to your healthy eatingplan! The key is to plan ahead, ask questionsand choose foods carefully. Compare nutritioninformation, if available, and look for healthieroptions that are grilled, baked, broiled or steamed.

11. Enact Family Meal TimePlan to eat as a family at least a few times eachweek. Set a regular mealtime. Turn off the TV,phones and other electronic devices to encouragemealtime talk. Get kids involved in meal planningand cooking and use this time to teach them aboutgood nutrition.

12. Banish Brown Bag BoredomWhether it’s a lunch for work or school, preventbrown bag boredom with easy-to-fix, healthylunch ideas. Try a whole-wheat pita pocket withveggies and hummus or a low sodium vegetablesoup with whole grain crackers or a salad ofmixed greens with low-fat dressing and a hardboiled egg.

13. Drink More WaterQuench your thirst by drinking water instead ofsugary drinks. Stay well hydrated by drinkingplenty of water if you are active, live or work inhot conditions, or are an older adult.

14. Explore New Foods and FlavorsAdd more nutrition and eating pleasure byexpanding your range of food choices. Whenshopping, make a point of selecting a fruit,vegetable or whole grain that’s new to you or

your family. Try different versions of familiar foods like purple asparagus, Honeycrisp apples, broccoflower or quinoa.

15. Eat Seafood Twice a WeekSeafood—fish and shellfish—contains a rangeof nutrients including healthy omega-3 fats.Salmon, trout, oysters and sardines are higher inomega-3s and lower in mercury.

16. Cut Back on Added SugarsFoods and drinks with added sugars cancontribute empty calories and little or nonutrition. Reviewing ingredients on the foodlabel can help you identify sources of addedsugar. Visit www.choosemyplate.gov for moreinformation.

17. Experiment with more plant-based mealsExpand the variety in your menus with budget-friendly meatless meals. Many recipes that usemeat and poultry can be made without. Eating avariety of plant foods can help. Vegetables,beans, and lentils are all great substitutes. Tryincluding one meatless meal per week to startout.

This tip sheet is provided by:

For a ref erral to a registered dietitian nutritionist and for additional food and nutrition information visit www.eatright.org.

The Academy of Nutrition and Dietetics is the largest organization of food and nutrition professionals. The Academy is committed to improving the health and advancing the profession of dietetics through research, education and advocacy.

Authored by Academy of Nutrition and Dietetics staff registered dietitian nutritionists.

©2017 Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.

Eat Right Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

Shop Smart— Get the Facts on the New Food Labels Become a smart shopper by reading food labels to find out more about the foods you eat. The Nutrition Facts panel found on most food labels will be changing in the near future, and the updates will help you:

• Find out which foods are good sources of dietary fiber, vitamin D, calcium, iron, and potassium• Compare similar foods to find out which one is lower in calories• Look for foods that are lower in saturated fat, trans fat, sodium, and added sugars

Start with the Servings Per Container and Serving Size Look here for both the number of servings

in the package and the serving size (the

amount for one serving).

• Remember to check your portion size to the

serving size listed on the label. If the label

serving size is one cup, and you eat two

cups, you are getting twice the calories, fat

and other nutrients listed on the label.

Check Out the Total Calories • Find out how many calories are in a single

serving

Let the Percent Daily Values Be Your Guide Use percent Daily Values (DV) to help you evaluate how a particular food fits into your daily eating plan:

• Daily Values are average levels of nutrients for a person eating 2,000 calories a day.• Remember: percent DV are for the entire day— not just for one meal or snack.• You may need more or less than 2,000 calories per day. For some nutrients you may need more or less

than 100% DV.

• 5 percent or less is low — try to aim low in saturated fat, trans fat, cholesterol, and sodium• 20 percent or more is high— try to aim high in vitamins, minerals and dietary fiber

For more food label information, visit the Food and Drug Administration at www.fda.gov/Food/ ResourcesForYou/Consumers

Source: FDA.gov, FOR REFERENCE ONLY

Current Label: New Label:

Limit Saturated Fat, Trans Fat, Sodium, and Added Sugars Eating less of these may help reduce your risk for heart disease, high blood pressure and cancer:

• Limit saturated fats to less than 10% of totalcalories daily by replacing them withunsaturated fats

• Limit trans fats to as low as possible.• Limit sodium to less than 2,300 mg daily (for

adults and children 14 years and older).• Limit added sugar to less than 10% of total

calories daily

Get Enough Vitamins, Minerals and Fiber • Eat more dietary fiber, vitamin D, calcium,

and potassium to maintain good health andhelp reduce your risk of certain healthproblems such as osteoporosis.

• Remember to aim high for % DV of thesenutrients.

Additional Nutrients • Carbohydrates — There are three types of

carbohydrates: sugars, starches and fiber. Selectwhole-grain breads, cereals, rice and pasta plusfruits, vegetables, and low-fat milk and yogurt.

• Proteins — Aim for a variety, includingseafood, poultry, lean meats, eggs, beans andpeas, nuts, seeds, and soy products.

Check the Ingredient List Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight. Those in the largest amounts are listed first. Food manufacturers are required to state if food products contain any ingredients that are derived from the eight major allergenic foods: milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat and soybeans.

What Health Claims on Food Labels Really Mean FDA has strict guidelines on how certain food label terms can be used. FDA also sets standards for health-related claims on food labels to help consumers identify foods that are rich in nutrients and may help to reduce the risk for certain diseases. For example, health claims may highlight the link

between calcium and osteoporosis, dietary fiber and

some cancers, saturated fat and heart disease or high

blood pressure and sodium.

Some of the most common claims seen on food

packages:

• Low calorie — Less than 40 calories per serving.• Low cholesterol —20 mg or less of cholesterol

and 2 gm or less of saturated fat per serving.• Reduced — 25% less of the specified nutrient

or calories than the usual product.• Good source of — Provides at least 10% of

the DV of a particular nutrient per serving.• Calorie free — Less than 5 calories per serving.• Fat free / sugar free — Less than ½ gram of fat

or sugar per serving.• Low sodium —140 mg or less of sodium per

serving.• High in (or Excellent source of)— Provides

20% or more of the DV of a specified nutrientper serving.

For a referral to a registered dietitian nutritionist and for additional food and nutrition information visit www.eatright.org.

This tip sheet is provided by:

Sources: US Food and Drug Administration, ADA Complete Food & Nutrition Guide

Authored by Academy of Nutrition and Dietetics staff registered dietitian nutritionists. ©2017 Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.

The Academy of Nutrition and Dietetics is the largest

organization of food and nutrition professionals. The

Academy is committed to improving the health and

advancing the profession of dietetics through research,

education and advocacy.

Eat RightFood, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

Living the Total Body Diet Lifestyle Embracing a healthy way of living for permanent, lasting changes is vital for creating improved health and wellness. The Total Body Diet is about adding beneficial foods, creating new behaviors and fostering a sense of responsibility to improve the quality of your life. This is not just a fleeting diet that makes short term promises; it’s a lifestyle that will give you vitality and freedom to make food choices, and also help you build a healthy relationship with food.

Keep in mind the following three principles for achieving a Total Body Diet Lifestyle that can help lead you to renewed energy, balance and a healthy body weight:

• Balance your diet with foods from all food groups (vegetables, fruits, whole grains, plant and animal sources of lean protein, and fat-free or low-fat dairy products) to sustain health, energy, and well-being. • Get active every day with enjoyable movement. A few examples include walking, jogging, running, biking, hiking, swimming, stair climbing, Pilates, yoga or tai chi. • Make your mental health a priority by fostering a positive attitude. Your mind plays a large role in your health and your relationship to what and how you eat and drink.

The way you think about your health and wellness plays a role in the action you take toward living a healthier lifestyle. If you prioritize your health, you’ll develop a “wellness state of mind.” You’ll think first about making the healthiest choice when it comes to food and physical activity.

Before you begin to make changes in your lifestyle, knowing where you are in your journey toward total body health and wellness is important. Ask yourself the following questions:

• Why do I want to make changes now? What is my goal?

• How ready am I to make this change? If you

can, quantify your readiness by rating yourself on a scale from 1 (not ready at all) to 5 (very ready).

• Am I willing to try new, healthier foods?

• Do I want to get more active or change my physical activity?

• Do I understand that change is a gradual process that takes time, patience and daily action?

Your answers will tell you if you’re ready to change your lifestyle and create lasting changes. If so, you’re in the right state of mind to power forward. Your new wellness mindset will help you become more focused on and conscious of your choices.

Get into a Wellness State of Mind

12 Total Body Wellness Rules to Live by:1. Set one realistic health and wellness goal today (but don’t promise yourself too much)!

2. Color your health happy by planning at least one meatless day into your week (think colorful vegetables).

3. Pamper your brain and fuel it well with carbohydrates like fruit, vegetables and whole grains plus beneficial fats from nuts, seeds, fish and avocado.

4. Keep your pantry, fridge and freezer free of foods with a lot of added sugar, solid fat and salt.

5. Add healthful foods into your day, such as whole grains, fruits, vegetables, fat-free or low-fat dairy products, and lean proteins.

6. Stay hydrated by drinking water instead of sugary drinks. Keep a reusable water bottle with you to always have water on hand.

7. Make physical activity a regular part of the day. Choose activities that you enjoy and can do regularly.

8. Factor in dietary fiber with vegetables, fruits, whole grains, nuts, seeds and beans, peas and lentils.

9. Sit less today – stand while working with a standing desk, pace during conference calls and walk at lunchtime.

10. Slow down your eating by taking at least 20 minutes to eat breakfast, lunch and dinner (it takes 20 minutes to feel fullness).

11. Forge ahead – don’t let a bump in the road of your healthy lifestyle get you down. Keep your goals top of mind and move forward.

12. Make time for restful sleep. Aim for 7 to 9 hours every night.

©2016 Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.

This tip sheet is provided by:

For a referral to a registered dietitian nutritionist and

for additional food and nutrition information visit

www.eatright.org.

Energizing FoodsAll foods contain calories, which provide energy, but not all foods are equal when it comes to how long that energy lasts. Foods high in added sugar and low in dietary fiber, protein and fat will give you a quick boost of energy, but it won’t last long.

For sustained energy, try to eat meals that contain foods with a combination of dietary fiber, as well as lean protein and healthy fat. Fuel your body regularly — about every three to four hours — with either a healthy snack or meal to keep energy levels stable throughout the day. Here are examples of meals and snacks that provide sustained energy:• One whole-wheat English muffin, 1 tablespoon nut

butter and 1/2 cup fresh berries

• Six whole-grain crackers, 1 ounce low-fat cheddar cheese and a handful of grapes

• 1/2 cup cooked oats, 1 cup low-fat milk, 1 ounce pistachios and 1/4 cup raisins

• 1 cup plain low-fat yogurt, 1/2 cup fresh or frozen berries and 1 ounce hemp seeds

Excerpted from: Total Body Diet For Dummies by Victoria Shanta Retelny, RDN, LDN and the Academy of Nutrition and Dietetics; Wiley, 2016.