While different age groups have some special nutritional needs, all people have some requirements in common. Vitamins, nutrients and activity levels may vary by age or condition, but there are valid practices that apply to all ages.
Here are 5 healthy eating tips for any stage of life:
Breakfast – Yes, it still is the most important meal of the day. Start off your morning with lean protein, whole grains, fruits and vegetables. That can be as simple as a bowl of oatmeal with sliced fruit on top and a splash of yogurt to whole grain toast topped with peanut butter. Remember to skip the donuts, processed muffins and greasy meats.
Fruits & Veggies – No matter what time of the year, there are always fruits and vegetables in season around the country. Generally, 2 cups of fruit and 2 ½ cups of vegetables should be your daily goal. With each color of produce offering specific nutritional benefits, pick whatever you like and add it whenever you can.
Serving Sizes – Americans tend to have the largest portions on the planet. Although it may be inconvenient for extended periods of time, try weighing or measuring your portions until you realize what constitutes the right serving size. You might be amazed that smaller portions will still fill you up and keep you satiated.
Snacking – Throughout the day, it’s important to snack when you are hungry. Starving yourself until the next meal can alter your metabolism and actually cause you to gain weight. Just make sure snacks have a combination of proteins, fats and carbohydrates. Try low fat cheese and whole grain crackers or yogurt with cut up peaches. Vending machine snacks and canned fruits are generally high in preservatives, fat, sodium and added sugar, so try to avoid those.
Read Labels – Read the ingredients on everything you buy to eat. Foods should be made of components you recognize with minimal to no preservatives and dyes. There should also be a healthy mixture of proteins, fats and carbohydrates. Make sure foods are trans-fat free and made with high-quality ingredients.
For comprehensive nutrition suggestions and lists for every age group, read more about National Nutrition Month – March 2014.
Please share this article with others who could be helped by knowing more about proper nutrition.
Sources
http://www.eatright.org/Public/
http://www.eatright.org/nutritiontipsheets/
http://www.eatright.org/Public/list.aspx?TaxID=6442451983
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