#balanceddiet Archives - Be Well Solutions

Tips for Healthy Eating on the Go

Spring is finally here. April is an exciting time to get outside, plan summer vacations, and enjoy the sunshine. When life gets busy, it can be challenging to keep up with your health. Learning to eat healthily on the go will help you fuel and protect your body throughout the year. This month we will discuss strategies for healthy eating on the go, provide examples of nutrient-dense snacks, and learn how to make healthier choices when eating out. Planning: The Key to Success The best way to set yourself up for success with food is to plan. Plan or not, you need to eat! If you know you are going to be out of the house all day, be sure to plan for meals and snacks. Planning meals in advance will reduce the need for fast-food stops or sugary vending [...]

Tags: #balanceddiet, #eatingonthego, #fastfoodalternatives, #HealthyEating, #mealprep, #nutrient-densesnacks, #nutritionstrategies, #portioncontrol, #restaurantchoices, #snackideas, HealthyHabits, HealthyLifestyle, MealPlanning, spring, stayingactive, WellnessTips|

5 Nutrition Myths Busted

March is National Nutrition Month, making it the perfect time to clear up some common nutrition myths. While these misconceptions often spread quickly, understanding the truth can help you make better dietary choices. These myths might make for fun conversation, but don’t be fooled, as science tells a different story. Myth #1: Carbohydrates are Bad for Your Health Carbohydrates have been unfairly demonized in recent years, largely due to the popularity of low-carb and ketogenic diets. It is true that simple sugars and refined carbohydrates, such as white bread, candy, sugary cereals, fruit juices and soda pop can contribute to weight gain and blood sugar spikes. However, complex carbohydrates like fruits, vegetables, legumes, and whole grains play a vital role in proper energy balance, digestion, and overall healthy aging. Myth #2: Eating Cholesterol Raises Bad Cholesterol Levels For years, dietary [...]

Tags: #balanceddiet, #CarbsAreGood, #CholesterolFacts, #DetoxMyths, #FreshVsFrozen, #GlutenMyths, #HealthyEating, #mindfuleating, #NationalNutritionMonth, #NutritionEducation, #NutritionMyths, #RegisteredDietitians, HealthyLifestyle|

5 Realistic Ways to Personalize Your Nutrition

Many people have health goals related to healthier eating and good nutrition. However, building lasting habits and finding successful strategies are not always one size fits all. Understanding your relationship with food, choices, and individual dietary needs is a necessary part of the equation. We’ll explore five realistic ways you can personalize your nutrition for a more successful approach. Practice Mindful Eating Habits Eating can often become mindless. We’re on the go, busy working, watching television, or doing too many things at once to pay close attention to our daily nutrition choices. It is always easier to make healthier choices whenever we are intentional and thoughtful about our decisions. Practicing mindful eating begins before taking the first bite. Reflect on the questions such as what, where, why, when, and how much you eat. Think about your hunger level and the [...]

Tags: #balanceddiet, #DietitianTips, #HealthyEating, #LongTermHealth, #mindfuleating, #NutritionGoals, #PersonalizedNutrition, HealthyHabits, MealPlanning, WellnessJourney|

Unlocking the Power of Nutrition: A Guide to Reducing Cancer Risk

The power of healthy nutrition is often understated. But, as the American Institute for Cancer Research (AICR) reminds us, nearly one third of cancer cases are preventable through lifestyle changes. Some of these lifestyle changes revolve around not using tobacco products and regular exercise, but the majority of recommendations focus on nutritional strategies. As research evolves, so does our understanding of how diet influences cancer risk. Certain foods provide the potential to fight cancer, while others increase the risk. The AICR has recently updated their guidelines, providing actionable steps people can take to reduce their risk by making better dietary choices. Here are some dietary strategies the AICR endorses to reduce lifetime cancer risk. Embrace a Plant-Based Diet One of the cornerstone recommendations is to prioritize whole grains, vegetables, fruits, and beans. These foods are rich in fiber, vitamins, minerals, [...]

Tags: #balanceddiet, #HealthyEating, AICRGuidelines, CancerFightingFoods, CancerPrevention, HealthyFoodChoices, HealthyLifestyleTips, nutrition, Plant-BasedDiet, ReducingCancerRisk, ReducingObesityRelatedCancer, WholeGrains|

Nutrition Tips for Aging Gracefully

Healthy eating is a necessary part of wellness at any age. The habits we create with food today will impact our health tomorrow and years into the future. Proper nutrition can help prevent and manage diseases and conditions, lower injury risk, manage weight, and provide adequate energy as we age. Consider the following tips to age gracefully with healthier eating. Variety is Key Eating various foods can help ensure the intake of numerous essential nutrients. Eat the rainbow when it comes to fruits and vegetables. The colors of these foods depict different nutrients, so eating an assortment will help avoid gaps in vitamins, minerals, and fiber. Incorporating foods from each food group will create a more balanced diet, including recommended nutrients for older adults like potassium, calcium, vitamin D, dietary fiber, and vitamin B12 (My Plate1). Prioritizing nutrient-dense foods you [...]

Tags: #balanceddiet, #HealthyEating, #HeartHealth, Aging, AgingGracefully, DiseasePrevention, HealthyAging, HealthyHabits, HealthyLifestyle, HydrationTips, ImmuneSupport, NutritionalGuidelines, NutritionTips, ProteinIntake, SeniorNutrition, wellness, WellnessTips|

Butterflies in Your Stomach – A Great Example of the Gut-Brain Connection!

Have you ever felt "butterflies in your stomach" before a significant event or during moments of stress? This sensation is not just a metaphor but a vivid illustration of how closely our gut and brain communicate, influencing our overall health and well-being. The notion that gut health and well-being are connected is not new. Hippocrates, the father of medicine, famously stated, "All disease begins in the gut", over 2000 years ago. Throughout history and across various cultures, dietary practices have long been devised with a focus on promoting overall health. Your Brain and Belly talk in several ways. Your brain and gut have bidirectional communication through several different mechanisms including: Direct nerve connections. The vagus nerve, a key player in the autonomic (“fight or flight”) nervous system connects directly to nerves lining the intestinal walls. These nerves are sometime called [...]

Tags: #balanceddiet, #brainhealth, #GutBrainConnection, #GutHealth, #ManageStress, #PhysicalActivity, #Prebiotics, health, microbiome, probiotics, wellness|

Benefits of a Balanced Diet: Micronutrients

What are micronutrients? Your body is a complex machine that requires many types of fuel to function smoothly. Micronutrients are one of these essential fuels. Micronutrients are the vitamins and minerals our bodies need to operate properly and achieve optimal health. Apart from vitamin D, which we can produce with exposure to sunlight, our body is unable to produce individual micronutrients. Therefore, we must obtain them from our diet or through supplements. The amount and type of micronutrients found in food varies, which is why consuming a wide variety of nutritious foods is essential to ensure adequate intake. There are approximately thirty micronutrients we need to consume regularly. Iron, vitamin A, vitamin D, iodine, folate, and zinc are examples of the micronutrients that are essential to our health. Why are micronutrients important for our health? According to the World Health [...]

Tags: #balanceddiet, #fuel, #micronutrients, #nutrients, health, nutrition, wellness|