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Wondering how we stay healthy here at Live Fit? Our Dietitian recommends these tips for keeping our waist line trim and our body fully charged!
 
  1.  Aim for at least 5 servings of fruits and vegetables every day.
    • Think about the colors of the rainbow and try to get different colors of fruits and vegetables with each meal/snack.
    • For example, red raspberries with breakfast, orange carrots as a snack, yellow pepper with hummus with lunch, green kale chips as a snack, purple eggplant with dinner. 
  2. Eat more beans, lentils and whole grains.
    • Rinse canned beans with water to reduce sodium. Check the ingredient list on food packages and look specifically for the word "whole". 
  3. Eat less red meat.
    • Try replacing red meat with things like eggs, poultry, fish, peas, soy-based foods, nuts and nut butters, low fat dairy products.
    • Limit red meat to only two meals per week.
  4. Keep salt intake to a minimum (less than 2300 milligrams per day).
    • Avoid using the salt shaker or adding soy sauce to you dish.
    • Eat more meals at home! Processed foods and restuarant foods contain more salt. Use fresh ingredients at home with spices and herbs.
    • Replace your snacks with fresh fruits and vegetables.
    • Check the food label for sodium content. 
  5. Limit your sugar and sugary beverage intake.
    • Excess sugar can come from things like honey, syrups, and jelly.
    • Limit sweet treats to 1-2 per week, like cookies, cake, ice cream, donuts.
    • Replace juices and soda with water or zero calorie flavored water.

Along with diet, regular exercise is just as important for maintaining a healthy weight. Exercise keeps our muscles activated and engaged and prevents our bodies natural decline in function as we age. In the beginning, start small! Aim for a quick 10 minute walk each day and then increase it as the weeks go by. Don't forget to do regular strength building exercises and stretching to keep you flexible :-) 

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Nutrition Tips from the Dietitian

Live Fit

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