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What do these things all have in common?

Sleep, exercise, packing your lunch & healthy food swaps all contribute to your overall health and wellbeing!

Learn more about each of these:  SLEEP |  EXERCISE  |  PACKING YOUR LUNCH  |  HEALTHY FOOD SWAPS

Sleep

Exercise

Packing your lunch

Healthy Food Swaps

March is Nutrition Month!

Fuel for the Long Haul

EAT MORE

– LEAN MEATS: chicken, lean pork, fish, & turkey
– NON-MEAT PROTEIN: beans, tofu, eggs, nuts/nut butters, yogurt
– FIBER: oats, barley, chia seeds, leafy greens, fruits with the skin

REDUCE

– ADDED SUGAR: cookies, pies, pastries & desserts
– PROCESSED FOODS: deli meats, boxed dinners, chips/snacks, processed cheeses
– SUGARY DRINKS: soda, juices, sweet tea, energy drinks, sweetened coffees

STRIVE FOR:

–INTENTIONAL MOVEMENT: take a walk, the stairs or park farther from your destination
– FRUITS & VEGGIES: try to incorporate fruits & veggies at each meal
– DRINK WATER: Make a goal to increase water intake to around 64-84 oz. per day

Eating Out - but Make it Healthy

Eating out is sometimes unavoidable with our busy lifestyles. It’s important to know that you can still make a decent choice when eating out or having to choose fast food.

  • If you are familiar with the menu, decide what to order before entering the restaurant.
  • If you are trying a new restaurant, take time to study the menu so you can make the best choices.
  • Avoid foods described as buttery, fried, pan-friend, creamed, scalloped, au gratin, or a la mode.
  • Order foods that are steamed, broiled, grilled, stir-fried, or roasted.
  • Ask for the sauces and dressings on the side so you can control how much you eat.
  • When choosing from a salad bar, avoid items like grated cheese, potato salads, cream dressings, bacon bits, or croutons. Consider squeezing lemon instead of using dressings.

Superfoods provide many health benefits and contain health-boosting nutrients, such as vitamins, minerals, healthy fats, fiber, and antioxidants. 

Here are 16 superfoods to consider incorporating into your diet: 

  1. Dark green vegetables (including broccoli, leafy greens & brussel sprouts)
  2. Sweet potatoes
  3. Artichokes
  4. Fruit (including berries, grapes, bananas, & pomegranate seeds)
  5. Avocados
  6. Fish
  7. Garlic and onions
  8. Ginger
  9. Beans & legumes
  10. Pumpkin
  11. Yogurt
  12. Cinnamon
  13. Olive oil
  14. Whole grains
  15. Dark chocolate
  16. Coffee
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