Healthy Eating Tips To Try This Month

Avocados are full of healthy fats. Top a salad or try some avocado in your morning smoothie.

Try this:

• Top lean meats with sliced avocado, or try some avocado in your morning smoothie.
• Sprinkle nuts or seeds (like slivered almonds or pumpkin seeds) on soups or salads.
• Add a fish with healthy fats, like salmon or tuna, into your meals twice a week.
• Swap processed oils (like canola or soybean oil) for oils that are cold-pressed, like extra-virgin olive oil and sesame oil.

Cut the sodium.

Good nutrition is about balance, and that means not getting too much of certain ingredients, such as sodium (salt). Sodium increases blood pressure, which raises the risk for heart disease and stroke. Most Americans consume about 3,400 milligrams (mg) of sodium each day.¹ This is much more than the recommended amount of 2,300 mg per day (about one teaspoon of salt) in the 2015-2020 Dietary Guidelines for Americans.²

Try this:

• Avoid processed and prepackaged food, which can be full of hidden sodium. Many common foods(https://www.cdc.gov/salt/food.htm), including breads, pizza, and deli meats, can be sources of hidden sodium.
• At the grocery store, look for products that say "low sodium."
• At restaurants, ask for sauces and dressings on the side. Get more tips for lowering sodium while eating out.(https://www.cdc.gov/salt/reduce_sodium_tips.htm)
• Instead of using salt, add delicious flavor to your meals with a squeeze of fresh lemon juice, a dash of no-salt spice blends, or fresh herbs.

Bump up your fiber

Fiber in your diet not only keeps you regular, it also helps you feel fuller longer. Fiber also helps control blood sugar and lowers cholesterol levels.^3,4 Fresh fruits and vegetables, whole grains, and legumes (beans and peas) are good sources of fiber.

Try this:

• Slice up raw veggies and keep them in to-go baggies to use as quick snacks.
• Start your day off with a high-fiber breakfast like whole grain oatmeal sprinkled with pecans or macadamia nuts.
• Steam veggies rather than boiling them. When buying frozen veggies, look for ones that have been "flash frozen."
• Add half a cup of beans or peas to your salad to add fiber, texture, and flavor.

Replace chips and dips with cherries and berries.

Aim for a variety of colors on your plate.

Foods like dark, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with vitamins, fiber, and minerals.

Try this:

• Sprinkle fresh herbs over a salad or whole wheat pasta.
• Make a red sauce using canned tomatoes (look for "low sodium" or "no salt added"), fresh herbs, and spices.
• Add diced veggies like peppers, broccoli, or onions to stews and omelets to give them a boost of color and nutrients.